Movement Prep/Activation:
8:00 Flow
2 rounds
:30 Easy Machine
5 Air Squats
5 Hand Release Push-Ups
5 Scap Pull Ups
-Into-
2 rounds
:30 moderate Machine
8 Russian Kettlebell Swings (light)
4 Burpees
(Add in other options for movements if needed)

Workout Prep:
1 Set @ 70%
5-10 reps of Chosen Movement

FREEDOM (RX):
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
15/12 Calories (Any Machine)
15-20 Burpees
15 Push-Ups + 10 Burpees
25 Russian Kettlebell Swings (moderate)
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
12/10 Calories (Any Machine)
12-16 Burpees
12 Push-Ups + 8 Burpees
20 Russian Kettlebell Swings (moderate)

LIBERTY (Beginner):
Every 1:30 (10 sets)
Athlete Choice of Movement…
Options:
10/8 Calories (Any Machine)
10 Up Downs
8 Floor Plate Press + 8 Burpees
15 Russian KB Swings (light)

At continuous Zone 2 effort:
5-4-3-2-1 minutes
Bike
Incline Walk (or slow jog)
Row

Movement & Mobility
2-3 Rounds of:
12 Scap Push Ups
12 Wall Slides
15 Banded External Rotation
1:00 Child’s Pose w/ Reach (per side)

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.

PNF Shoulder Internal Rotation 1 min/side
Squat To Stand 1 min

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