2 ROUNDS
100-200m Easy Run
10 Dead Bugs
10 Glute Bridges
10 Alternating Reverse Lunges
Into…
2 ROUNDS
30 Single Unders
10 Hollow Rocks
10 Supermans

EVERY 1:00 (9:00)
MIN 1 – 100m Run
MIN 2 – :50 Single Unders
MIN 3 – :50 GHD Skill*
(No Measure)

*Movement Options…
Freedom – GHD Sit-Ups
Independence – 1/2 GHD Sit-Ups
Liberty – Supermans or 1/2 GHD Sit-Up Hold

FREEDOM (RX)
5 ROUNDS FOR TIME
400m Run
20 GHDs (or Stick Sit Ups)
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
400m Run
15 GHDs (or Stick Sit Ups)
(Scored by Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
200m Run
20 Sit Ups
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Cobra Stretch
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)

TABATA (8 SETS)
:20 Hip Extensions (or Supermans)
:10 Rest
(No Measure)

The GOWOD Activation Protocol is designed to be completed before class to help you warm up and prepare for the workout ahead. While optional, it’s a great way to get your body primed and ready before class begins.

To access the stretches below, simply click each link and the exercise video will open directly in the GOWOD app. If this is your first time using GOWOD, you’ll first be prompted to create your free account before viewing the exercises.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Alternating Eccentric Calf Activation 1 min](video)

As a Mayhem Gym member, you can also benefit from a 20% discount on GOWOD Premium. Please refer to your gym owner to take advantage of this offer.