Movement Prep/Activation:
8:00 Flow
0:00–2:00 Easy Jog
2:00–4:00
2 Rounds
10 Air Squats
8 Reverse Lunges
8 Single Arm Dumbbell Strict Press (each)
4:00–8:00
2 Rounds
6 Dumbbell Push Press (light)
50ft Farmer Carry (light)
10 Walking Lunge Steps
Workout Prep:
1 Round @ 60–70%
100m Run
10 Walking Lunges
4 Push Press
50ft Carry
FREEDOM (RX):
ON A 20:00 RUNNING CLOCK
800m Run
Then AMRAP in Remaining Time
20 Walking Lunges
10 Dumbbell Push Press (50s/35s)
100ft Dumbbell Farmer Carry (50s/35s)
(Scored by Rounds + Reps)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
ON A 20:00 RUNNING CLOCK
800m Run
Then AMRAP in Remaining Time
20 Walking Lunges
10 Dumbbell Push Press (35s/25s)
100ft Dumbbell Farmer Carry (35s/25s)
(KG conv: 15/10)
LIBERTY (Beginner):
ON A 20:00 RUNNING CLOCK
600m Run
Then AMRAP in Remaining Time
10 Box Step Ups (20/16)
10 Dumbbell Push Press (light)
50ft Dumbbell Farmer Carry (light)
30 Minutes At Continuous Zone 2 Effort:
400m Run or 500m Row or 1000m Bike Erg
5 Worlds Greatest Stretch (each side)
20 Elephant Walk Steps
20 Second Bar Hang
5 Dynamic Blackburns
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.
Calf Stretch In Downward Facing Dog 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.