3 ROUNDS
:30 Machine
6 Up-Downs
10-second Dead Hang
-Then Into-
2 ROUNDS
:30 Machine Building Pace
3 Burpee to Bar
5 Single Arm Dumbbell Cleans (each)
5 Single Arm Dumbbell Strict Press (each)

ON A 10:00 CLOCK
Double Dumbbell Overhead Skill Session

• Freedom (Advanced) – Heavy Double Dumbbell Overhead Practice
• Independence (Intermediate) – Moderate Double Dumbbell Overhead Practice
• Liberty (Beginner) – Light Single Arm Dumbbell Overhead Practice

FREEDOM (RX)
3 SETS
10 Burpee to Bar
100ft Double Dumbbell Farmers Carry (70s/50s)
10 Burpee to Bar
100ft Double Dumbbell Front Rack Carry (70s/50s)
10 Burpee to Bar
100ft Double Dumbbell Overhead Carry (70s/50s)
-Rest 1:00 between Sets-
(Scored by Time Each Set)
KG: 32.5/22.5

INDEPENDENCE (Intermediate)
3 SETS
10 Burpee to Bar
100ft Double Dumbbell Farmers Carry (50s/35s)
10 Burpee to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
10 Burpee to Bar
100ft Double Dumbbell Overhead Carry (50s/35s)
-Rest 1:00 between Sets-
(Scored by Time Each Set)
KG: 22.5/15

LIBERTY (Beginner)
3 SETS
8 Up Downs
50ft Double Dumbbell Farmers Carry (light)
8 Up Downs
50ft Double Dumbbell Front Rack Carry (light)
8 Up Downs
50ft Double Dumbbell Overhead Carry (light)
-Rest 1:00 between Sets-
(Scored by Time Each Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Spiderman Stretch (each)
2:00 Bottom of a Squat Hold
1:00 Lacrosse Ball Forearms (each)
(No Measure)

3-4 SETS
10 Ring Push Ups (or Deficit Push Ups)
10 Dumbbell Rollovers @ RPE 8
-Rest 1:30-2:00 between Sets-
(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.

[Lat Stretch 1 min/side](video)

[Overhead 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.