3:00 Easy Bike Erg, Row, or Jog

Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Banded Chest Press
8 Push Up to Down Dog
10 Alternating Cossack Squats

Then Into…
WITH AN EMPTY BAR
5 Push Press (:01 pause overhead)
5 Front Squats (:01 pause in the bottom)
5 Thrusters

Then Into…
5 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings (workout bell and standard)
10 Lateral Hops Over the Bar

FREEDOM (RX)
FOR TIME
3 ROUNDS
21 Thruster (75/55)
21 KB Swing (53/35)
-Rest 3:00-
3 ROUNDS
21 KB Swing (53/35)
21 Lateral Burpee Over Bar
(Score is Total Time)
KG: 35/25 Bar, 24/16 KB

INDEPENDENCE (Intermediate)
FOR TIME
3 ROUNDS
21 Thruster (65/45)
21 KB Swing (35/26)
-Rest 3:00-
3 ROUNDS
21 KB Swing (35/26)
21 Lateral Burpee Over Bar
(Score is Total Time)
KG: 30/20 Bar, 16/12 KB

LIBERTY (Beginner)
FOR TIME
3 ROUNDS
15 Dumbbell Thruster (light)
15 Russian KB Swing (light)
-Rest 3:00-
3 ROUNDS
15 KB Swing (light)
15 Lateral Up Down Over DB
(Score is Total Time)

3 SETS
6 Dumbbell Bench (Heavy)
12 Deficit Push Ups (4in/2in)
24 Banded Chest Press
-Rest 2:00 b/t Sets-
(No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Banded Shoulder Stretch (each)
1:00 Cobra Stretch
(No Measure)

10:00 EASY BIKE ERG (or Air Bike)
(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.

[Active Pec Stretch 1 min/side](video)
[Good Morning 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.