1:30 Cardio Choice
Then Into…
2 SETS
:20 Dead Hang
5 Scap Push Ups
5 Hollow Rocks
5 Scap Pull Ups
5 Up-Downs
5/5 PVC Around the Worlds
Then Into…
1 SET
5 Kip Swings or Dynamic Swings
5 Kipping Knee Raises
5 Burpees to Bar

FREEDOM (RX)
„BAR TO BAR“
5 ROUNDS FOR TIME
20 Toes to Bar
20 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
15 Toes to Bar
15 Burpees to Bar
*Target is 6″ Above Standing Reach
(Scored by Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
10 Hanging Knee Raises
10 Up Downs
(Scored by Time)

3 SETS (Post-Workout)
Max Bench Press at Monthly Challenge Weight
-Rest 1:00 b/t Sets-
(Score is Total Reps)

Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75

(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Prayer Stretch
2:00 Lacrosse Ball Shoulders
(No Measure)

3-4 SETS
10 Dumbbell Chest Fly’s (RPE 6-7)
8-10 Strict Pull Ups
-Rest 1:00 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.

[Full Side Stretch 1 min/side](video)
[Active Pec Stretch 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.