Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Row
2:00–4:00
2 Rounds
10-second Dead Hang
5 Ring Rows
5 Muscle Cleans + Strict Press (PVC)
4:00–7:00
2 rounds
20-second Row (moderate pace)
4 Up Downs over Bar
4 Power Clean and Push Press (empty bar)

Workout Prep:
3 Building sets
5/4 Calorie Row (build in pace)
2 Burpee Over Bar
2 Clean & Jerks (build)
• Use the time to add weight on the bar as rest
• Build to workout weight

Warm-up (All Levels):
Complete 2 rounds of:
20 Scap Pull Ups
5 Strict Pull Ups OR 5 Ring Rows
+
WORKOUT

Level 1:
6-8 minutes to work up to 1 set of Max Unbroken Assisted Pull Up
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set
*Set up where the bar is at chest height when standing. These are toe-assisted pull-ups.
*We will retest at the end of the cycle.

Level 2:
6-8 minutes to work up to 1 set of Max Strict Unbroken Pull Ups
*Recommended to warm up with a few very small sets 3-5 reps, and rest about 60 seconds before going for your big max set

Level 3:
6-8 minutes working up to a 1 one rep heavy weighted STRICT Pull Up
*Recommended rest would be about 90 seconds between attempts.
You can use a dumbbell between your legs or attach weights to a belt.

FREEDOM (RX):
16:00 AMRAP
16/13 Calorie Row
8 Lateral Burpee Over Bar
2 Clean and Jerks (185/125)
(Scored by Rounds + Reps)
(KG conv: 85/57.5)

INDEPENDENCE (Intermediate):
16:00 AMRAP
14/11 Calorie Row
7 Lateral Burpee Over Bar
2 Clean and Jerks (155/105)
(KG conv: 70/47.5)

LIBERTY (Beginner):
16:00 AMRAP
10/8 Calorie Row
6 Up Downs
4 Dumbbell Clean and Jerks (light)

3-5 minutes of easy cardio

2 Sets
1:00 Scorpion Stretch
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.

3-4 sets
10 Ring Push Ups (or go to RPE 8/10 – leaving 2 reps in the tank each set)
10 Dumbbell Rollovers @ RPE 8/10
-rest 1:30-2:00 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.

Active Hinge 1 min

Pigeon 1 min/side

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.