2:00 Bike or Row
Then Into…
AMRAP x 6 MIN
8 Air Squats
8 Alt. Reverse Lunges
8 PVC Pass Throughs
8 DB Alt. Hang Snatch
Then Into…
1-2 SETS
3/3 DB Single Arm Front Squat
3/3 DB Single Arm Push Press
3/3 DB Single Arm Thruster

FREEDOM (RX)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

INDEPENDENCE (Intermediate)
FOR LOAD
EVERY :30 FOR 10:00
1 Power Snatch (Athlete Choice, Moderate Heavy)*
*Should be heavier than workout weight.
(Score is Weight)

LIBERTY (Beginner)
FOR LOAD
EVERY :30 FOR 10:00
1 Hang Power Snatch (Moderate)*
*Should be heavier than workout weight.
(Score is Weight)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Barbell Lat Smash L
2:00 Barbell Lat Smash R
(No Measure)

3-4 SETS
8 Double Dumbbell Farmer’s Hold Lunges (Heavy)
15 3-Way Calf Raises (Farmer’s Hold) (Heavy)
-Rest 1:30 b/t 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.

[Active Hinge 1 min](video)
[Pigeon 1 min/side](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.