1. September 2026
Sep.
01
1:00 Easy Bike
Then Into…
2 SETS
10 Air Squats
10 PVC Good Mornings
10 PVC Pass Throughs
10 PVC Strict Press
Then Into…
1 SET (Empty Bar)
5-7 Back Squats
5-7 Shoulder Press
5-7 Deadlifts
FREEDOM (RX)
EVENT 13, 2026 CFG : SPRINT (version)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
50/40 Calorie Air Bike
(Score is Time)
LIBERTY (Beginner)
FOR TIME
30/24 Calorie Air Bike
(Score is Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
(No Measure)
3 SETS
12 GHD Hip Extensions (or 15 Supermans)
15 Russian Kettlebell Swings @ RPE 7
-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.
[Good Morning 1 min](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.
EVENT 3/4/5: THE CROSSFIT TOTAL
FOR LOAD*
1 Rep Max Back Squat
1 Rep Max Shoulder Press
1 Rep Max Deadlift
(Score is Total Weight)
*Athletes have 12:00 at each station to establish a heavy lift for each movement.