Movement Prep/Activation:
8:00 Flow
0:00–2:00
Easy Row or Bike
2:00–5:00
2 Rounds
5 Dynamic Squat Stretches
10 Glute Bridges
10 Alternating V-Ups
5:00–8:00
2 Rounds
5 PVC Box Squats (Strength height)
6 Alternating Dumbbell Snatches (light)
20 seconds Moderate Bike
Workout Prep:
2 Rounds
10 second Row or Bike (build in pace)
4 Alternating Dumbbell Snatches (build in weight)
4 Sit Ups
EVERY 3:00 (3 SETS)
10 Box Squats (building)
*Start light and build to a moderate weight
(Score is Weight)
FREEDOM (RX):
3-3-3-4:00 AMRAP
20/16 Calorie Air Bike or 28/22 Calorie Row or C2 Bike
20 Dumbbell Alt Snatch (50/35)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
3-3-3-4:00 AMRAP
16/13 Calorie Air Bike or 21/17 Calorie Row or C2 Bike
20 Dumbbell Alt Snatch (35/25)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
(KG conv: 15/10)
LIBERTY (Beginner):
3-3-3-4:00 AMRAP
12/10 Calorie Air Bike or 16/13 Calorie C2 Bike
14 Dumbbell Alt Snatch (light)
Max Sit Ups
-Rest 1:00 between Sets-
(Score is Total Sit Ups)
3-5 minutes of easy cardio
2 Sets
1:00 Wall Jefferson Curl
1:00 Forearm Smash
*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.
[Crossed Side To Side 1 min](video)
[Alternating Shoulder Flexion 1 min](video)
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.