Teams of 2: have partners start in different stations
EVERY 1:00 (12:00)
Minute 1: Row
Minute 2: 5 Roll and Reach + 10 Glute Bridges
Minute 3: 10 Box Step Ups
Minute 4: 10 Kettlebell Swings (build to workout weight)

FREEDOM (RX)
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings (53/35)
100 Kettlebell Box Step Ups (53/35)(24/20)
100 Kettlebell Swings (53/35)
Max Distance Row in the Remaining Time
(Scored by Total Meters)
KG: 24/16
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

INDEPENDENCE (Intermediate)
TEAMS OF 2
25:00 AMRAP
2000/1800m Row
100 Kettlebell Swings (35/26)
100 Kettlebell Box Step Ups (35/26)(24/20)
100 Kettlebell Swings (35/26)
Max Distance Row in the Remaining Time
(Scored by Total Meters)
KG: 16/12
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

LIBERTY (Beginner)
TEAMS OF 2
25:00 AMRAP
1500/1200m Row
100 Russian Kettlebell Swings (light)
100 Box Step Ups (20)
100 Russian Kettlebell Swings (light)
Max Distance Row in the Remaining Time
(Scored by Total Meters)
*Partner 1 works while Partner 2 rests, switch as needed the entire workout.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Half Spinal Twist (each)
2:00 Hamstring Stretch
1:00 Pigeon Pose (each)
(No Measure)

FOR QUALITY
Accumulate 3:00 of Deadhang Hold from Pull-Up Bar
-Rest as Needed between Drops-
(No Measure)

*Adjustment Options…
– Hold From the Rings/Ring Row Hold
– Double Dumbbell Farmer Carry Hold (heavy)

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.

[Shoulders Global 1 min](video)
[Active Bridge Reach 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.