Movement Prep/Activation:
10:00 Flow
0:00-5:00
2-3 Rounds
:30 Run
:30 Jump Rope
8 Dumbbell Floor Press
10 Air Squats
10 Walking Lunges
-Into-
5:00-10:00
2-3 Rounds
:30 Double Unders
5 Dumbbell Bench Press
8 Dumbbell Farmer Carry Walking Lunge Steps
100m Easy Run

Workout Prep:
1 Round @ 60–70%
3 DB Bench (at workout weight)
10 Double Unders
10ft Dumbbell Farmers Lunge (at workout weight)

FREEDOM (RX):
30 Dumbbell Bench (50s/35s)
200 Double Unders
100ft Dumbbell Farmers Lunge (50s/35s)
-Rest until 10:00-
For Time:
2 Mile Run
(Scored by Time each set)
(KG conv: 22.5/15 DBs)

INDEPENDENCE (Intermediate):
30 Dumbbell Bench (35s/25s)
200 Double Unders
100ft Dumbbell Farmers Lunge (35s/25s)
-Rest until 10:00-
2 Mile Run
(KG conv: 15/10 DBs)

LIBERTY (Beginner):
30 Dumbbell Bench (light)
200 Single Unders
50ft Single Dumbbell Lunge (light)
-Rest until 10:00-
1 Mile Run

3-5 minutes of easy cardio

2 Sets
1:00 Foot Smash w/Lacrosse Ball
1:00 Band Bicep Stretch
1:00 Open Book
*Rest as needed between sides, movements and sets.

3 sets
12 Seated Alternating Dumbbell Strict Press @ RPE 6/10 (reps are per side)
10 Tricep Dumbbell Kick Backs @ RPE 6/10
-rest 1:00 between sets-

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

Calf Stretch In Downward Facing Dog 1 min

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