Movement Prep/Activation:
9:00 Flow
0:00–5:00
2-3 Rounds
30-second Row (easy)
10 Glute Bridges
5 Tempo Air Squats (3 seconds down)
6 Banded Good Mornings
5:00–9:00
2-3 Rounds
10 Deadbugs
5 Tempo Goblet Squats (light)
20-second Moderate Row

Workout Prep:
2 Rounds @ 60–70%
5/4 Calorie Row
4 Goblet Squats (build in weight)
*Practice transitioning on and off the rower (be smooth on getting feet in and out).

FREEDOM (RX):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (70/53)
Women’s Calories: 4-8-12-16-20
(Scored by Time)
(KG conv: 32/24)

INDEPENDENCE (Intermediate):
5-10-15-20-25
Calorie Row
Kettlebell Goblet Squats (53/35)
Women’s Calories: 4-8-12-16-20
(KG conv: 24/16)

LIBERTY (Beginner):
4-8-12-16-20
Calorie Row
Kettlebell Goblet Squats (light)
Women’s Calories: 3-6-9-12-15

3-5 minutes of easy cardio

2 Sets
1:00 Wall Thoracic Rotations
1:00 Toe Elevated Knees Over Toe Stretch
*Rest as needed between sides, movements and sets.

3-4 sets
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
15 Seated Dumbbell Calf Raise @ RPE 8/10
-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.

Full T Hip Opener 1 min/side

Roll Over to V-Sit 1 min

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.