2:00 Cardio Choice
Then Into…
2 SETS
10 PVC Pass Throughs
10 PVC Around the Worlds (each)
10 Air Squats
3 Inchworms
Then Into…
1-2 SETS (PVC or Empty Bar)
5 Dip & Shrug
5 Dip, Shrug & High Pull
5 Muscle Snatch
5 Snatch Press Behind Neck
5 Overhead Squats
5 Drop Snatches (catch 2in dip, progressively get lower, 5th rep full squat)
5 SETS*
1 Power Snatch
1 Hang Power Snatch
1 High Hang Power Snatch
*Complete each set unbroken. Start light-mod and build.
-Rest as Needed between Sets-
(Score is the Heaviest Weight)
FREEDOM (RX)
12:00 AMRAP
3 Squat Snatch (135/95)
6 Overhead Squats (135/95)
9 Bar Facing Burpees
(Score is Rounds + Reps)
(KG conv: 60/42.5)
INDEPENDENCE (Intermediate)
12:00 AMRAP
3 Power Snatch (115/75)
6 Overhead Squats (115/75)
9 Bar Facing Burpees
(Score is Rounds + Reps)
(KG conv: 52.5/35)
LIBERTY (Beginner)
12:00 AMRAP
3 Power Cleans (light)
6 Front Squats (light)
9 Up-Downs
(Score is Rounds + Reps)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Squat Hold (wall)
1:00 Banded Shoulder Distraction (each)
(No Measure)
3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on sets.
(No Measure)
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](video)
[Active Pec Stretch 1 min/side](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.