2 ROUNDS
Partner 1: Bike
Partner 2: 5 Inchworm Push Ups + 10 PVC Good Mornings
(Switch)

Then Into…
2 ROUNDS
Partner 1: Bike
Partner 2: 5 Sit Ups (GHD in round 2) + 5 Burpees
(Switch)

FREEDOM (RX)
IN TEAMS OF 2
PARTNER 1 – 8000m Bike Erg (250/200 Calorie Air Bike)
PARTNER 2 – 8 SETS (Each)
15 GHDs
10 Lateral Burpee Over Bar
5 Power Snatch (155/105)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is Time)
KG: 70/47.5

INDEPENDENCE (Intermediate)
IN TEAMS OF 2
PARTNER 1 – 8000m Bike Erg (250/200 Calorie Air Bike)
PARTNER 2 – 8 SETS (Each)
12 GHDs (or 15 V-Ups)
8 Lateral Burpee Over Bar
5 Power Snatch (135/95)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is Time)
KG: 60/42.5

LIBERTY (Beginner)
IN TEAMS OF 2
PARTNER 1 – 6000m Bike Erg (175/125 Calorie Air Bike)
PARTNER 2 – 8 SETS (Each)
15 Sit Ups
8 Up Downs Over Dumbbell
10 Alternating Dumbbell Snatch (light)
*P1 Bikes while P2 Completes a Set. After a full set, partners switch. If either station finishes, both partners work to finish the remaining work — rest/work.
(Score is Time)

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 Breakdancer Stretch (each)
1:00 Wall Assisted Shoulder Opener (each)
(No Measure)

3-4 SETS
30 Banded Face Pulls
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
*Banded tension should be easy and performed fast/superset
(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)
[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.