3 ROUNDS
:30 Row or Bike (build each round)
7 Banded Good Mornings
7 Banded Hamstring Curls (each leg)
7 Banded Hip Bridges
5 Inchworm to Push Up
Then Into…
2 ROUNDS
:20 Wrist Rocks (each direction)
8 Scap Push Ups
5 Box Pike Push Ups
3 Kick Ups to the Wall
25ft Single DB Front Rack Lunge (light)
25ft Single DB Trap Hold Lunge (light)

EVERY 1:00 (8:00)
MIN 1 – 3 Reps of: 1 Kick Up + 1 HSPU Negative (:02-:03)
MIN 2 – 10 Alternating V-Ups or 10 Tuck-Ups
*Option to use 1-2 AbMats or Perform 3 Reps of Box Pike Negatives
(No Measure)

FREEDOM (RX)

2 SETS

50ft Single DB Walking Lunge (70/50)

21 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

15 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

9 Strict Handstand Push Ups

50ft Single DB Walking Lunge (70/50)

-Rest 3:00 b/t Sets-

(Scored by Slowest Set)

KG conv: 32.5/22.5

INDEPENDENCE (Intermediate)

2 SETS

50ft Single DB Walking Lunge (50/35)

12 Strict Handstand Push Ups OR 12/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

9 Strict Handstand Push Ups OR 9/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

6 Strict Handstand Push Ups OR 6/arm Single DB Strict Press

50ft Single DB Walking Lunge (50/35)

-Rest 3:00 b/t Sets-

(Scored by Slowest Set)

KG conv: 22.5/15

LIBERTY (Beginner)

2 SETS

50ft Walking Lunge

21 Single DB Single Press (light)

50ft Walking Lunge

15 Single DB Strict Press (light)

50ft Walking Lunge

9 Single DB Strict Press (light)

50ft Walking Lunge

-Rest 3:00 b/t Sets-

(Scored by Slowest Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Banded Hamstring Stretch (each)
1:00 Banded Overhead Distraction (each)
(No Measure)

3 SETS
25 KB Side Bends (each side) @ RPE 7
:45 Side Plank (each side)
-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.

[Lat Stretch 1 min/side](video)
[Squat To Stand 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.