200m Easy Run (on today’s route)

Then Into…
1 ROUND
20m A-Skips
20m High Knees
20m Butt Kicks
Banded 7’s
:20 Hollow Hold

Then Into…
2 ROUNDS
5 Ring Rows
5 Push-Ups (Athlete’s Level)

Finish With…
100m Run Build-Up (finish at planned mile pace)

FREEDOM (RX)
„NOVEMBER MONTHLY CHALLENGE“
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work. Option for 20lb Vest.

INDEPENDENCE (Intermediate)
„NOVEMBER MONTHLY CHALLENGE“
FOR TIME
1 Mile Run
50 Strict Pull Ups
100 Push-Ups
(Score is Time)
*Workout starts with the 1 Mile Run. Then partition the 50 / 100 as needed to complete the work.

LIBERTY (Beginner)
„NOVEMBER MONTHLY CHALLENGE“
FOR TIME
1200m Run
50 Ring Rows
100 Box, Bar or Knee Push-Ups
(Score is Time)
*Workout starts with the 1200m Run. Then partition the 50 / 100 as needed to complete the work.

3-5 SETS
3-5 Reps of :05 Ring Hold + :03 Descent*
*Jump to the top, hold for 5 seconds into a 3-second neagtive to the bottom of the dip. Once at the bottom jump and reset back to the top.
-Rest 1:00 b/t Sets-
(No Measure)

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

3-4 SETS
8 Double DB Z-Press (Heavy)
15 DB Front Raise (Heavy)
-Rest 1:30 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.

[Calf Stretch In Downward Facing Dog 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.