2 ROUNDS
200m Easy Run
Light Banded 7s (7 Pull Aparts + 7 Pass Throughs + 7 Overhead Pull Aparts)
10 Alternating Walking Lunges
10 Plank Shoulder Taps

Then Into…
2 ROUNDS
100m Build Run
25ft Light Dumbbell Front Rack Walking Lunge
:15 Handstand Hold / Box Pike Hold
10ft Handstand Walk or Workout Progression

FREEDOM (RX)
10 ROUNDS FOR TIME
200m Run
50ft Single Dumbbell Front Rack Walking Lunge (50/35)
25ft Handstand Walk
(Score is Time)
KG: 22.5/15

INDEPENDENCE (Intermediate)
10 ROUNDS FOR TIME
200m Run
50ft Single Dumbbell Front Rack Walking Lunge (35/25)
25ft Handstand Walk (Or 2 Wall Walks)
(Score is Time)
KG: 15/10

LIBERTY (Beginner)
10 ROUNDS FOR TIME
100m Run
25ft Single Dumbbell Front Rack Walking Lunge (light)
25ft Bear Crawl (or 2 Inchworms)
(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 Banded Shoulder Distraction (each)
(No Measure)

FOR QUALITY
Accumulate 3:00 in Front Rack Sandbag Hold @ RPE 8*
-Rest as Needed b/t Drops-
(No Measure)

*Adjustment Options…
– Hold Any Heavy Odd Object
– Double Dumbbell Front Hold or Kettlebell

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.