2 ROUNDS
:40 Easy Air Bike
10 Alternating Box Step Ups
10 Alternating Samson Lunges
10 Glute Bridges
10 Cossack Squats
Then:
2 ROUNDS
:30 Air Bike Building Pace
8 Box Step Overs
8 Lateral Lunges
8 Tempo Air Squats
Then:
1 ROUND
:20 Workout Pace Air Bike
4 Box Jump Overs (low box)
5 Empty Bar Back Squats

FREEDOM (RX)
EVERY 4:00 (5 SETS)
15/12 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (225/155)
(Scored by Slowest Set)
*Bar comes from the rack
KG conv: 102.5/70

INDEPENDENCE (Intermediate)
EVERY 4:00 (5 SETS)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
5 Back Squats (185/125)
(Scored by Slowest Set)
*Bar comes from the rack
KG conv: 85/57.5

LIBERTY (Beginner)
EVERY 4:00 (5 SETS)
10/8 Calorie Air Bike
10 Box Step-Overs (20/16)
10 KB or DB Goblet Squats (Moderate)
(Scored by Slowest Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (each)
(No Measure)

3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-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.

[Active Deep Squat 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.