Movement Prep/Activation:
7:00 Flow
0:00–2:00 Easy Bike or Row
2:00–7:00
2-3 Rounds
10 Band Pull Aparts
5 Hand Release Push Ups
10 Box Step Ups
10 Alternating V-Ups
10 SIngle Arm Upright Rows (each)
Workout Prep:
2 Rounds @ 60–70%
5 V Ups
4 Box Step-Ups
4 Push-Ups
Bench Press
10-8-6-4-2
Build in Weight
(Score is Heaviest Weight)
FREEDOM (RX):
2 ROUNDS FOR TIME
50 V-Ups
50 Box Step Ups (24/20)
50 Push Ups
(Scored by Time)
INDEPENDENCE (Intermediate):
2 ROUNDS FOR TIME
40 V-Ups
40 Box Step Ups (24/20)
40 Push Ups
(Scored by Time)
LIBERTY (Beginner):
2 ROUNDS FOR TIME
30 Sit Ups
30 Box Step Ups (20/16)
30 Floor Plate Press (or Knee Push Ups)
(Scored by Time)
3-5 minutes of easy cardio
2 Sets
1:00 Alternating Calf Stretch
1:00 Supine Twist
*Rest as needed between sides, movements and sets.
*Rest as needed between sides, movements and sets.
Accumulate 3:00 minutes:
Front Rack Sandbag Hold @RPE 7-8
Rest as needed. Score is the total clock time at finish.
There is a 10:00 time cap.
Scaling options:
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– You can also scale down to accumulating 2 minutes instead of 3.
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.
1 minActive Bridge Reach
1 min Roll Over to V Sit
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.