3:00 Continuous Movement
Easy Jog
Lateral Shuffle
High Knees
Butt Kicks
Then Into…
2 SETS
5 Inchworms
10 Push-Ups
10 Alt. V-Ups
10 Walking Lunges
15 Quick Line Hops
Then Into…
1 SET
4 Slow Box Step-Ups
4 Box Jump + Step Down Slow
4 Box Jump + Step Down Fast
:20 Plank Hold

EVERY 1:00 (6:00)
FREEDOM (Advanced)
MIN 1 – 1 Wall Walk + :20 Hold at the Top
MIN 2 – 8 GHDs to Parallel or 8 Slow V-Ups

INDEPENDENCE (Intermediate)
MIN 1 – 1 Wall Walk + :10 Hold at the Top
MIN 2 – 6 GHDs to Parallel or 6 Slow V-Ups

LIBERTY (Beginner)
MIN 1 – 1 Half Wall Walk + :05-:10 Hold Halfway
MIN 2 – 8 Alt. V-Ups or 8 Alt. Bike Crunches
(No Measure)

FREEDOM (RX)
2:00 AMRAP (6 SETS)
16 GHDs (or 20 V-Ups)
4 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

INDEPENDENCE (Intermediate)
2:00 AMRAP (6 SETS)
12 GHDs (or 12 V-Ups)
3 Wall Walks
Max Reps Box Jumps (24/20)
-Rest 2:00 b/t Sets-
(Scored By Total Box Jumps)

LIBERTY (Beginner)
2:00 AMRAP (6 SETS)
15 Sit-Ups
3 Inchworms
Max Reps Box Step Ups (20/16)
-Rest 2:00 b/t Sets-
(Scored By Total Box Step Ups)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Feet (each)
(No Measure)

2-3 SETS
:30- 1:00 Plank Hold (elbows)
:30-1:00 Right Side Plank Hold (elbows)
:30-1:00 Left Side Plank Hold (elbows)
-Rest 2:00 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.

[Blackburn 1 min](video)
[Active Prayer Lat Stretch 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.