Movement Prep/Activation:
10:00 Flow
0:00–3:00 Easy Bike
3:00–5:00
2 Rounds
10 Step Back Lunges
10 Roll and Reach
3 Inchworms
5:00–10:00
3 Rounds
20-second Moderate Bike
10ft Dumbbell Farmer Carry Walking Lunge (light)
3 Up Downs Over Dumbbells
Workout Prep:
2 Rounds@ 60–70%
5/4 Calorie Bike
10ft Dumbbell Farmer Carry Walking Lunges
2 Burpees Over DBs
• Build in pace and weight on the dumbbells.
FREEDOM (RX):
5 sets
3:00 AMRAP
25/20 Calorie Air Bike or 42/36 Calorie C2 Bike
50ft Dumbbell Farmer Carry Walking Lunge (50s/35s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(Scored by total reps)
(KG conv: 22.5/15)
INDEPENDENCE (Intermediate):
5 sets
3:00 AMRAP
20/15 Calorie Air Bike 32/26 Calorie C2 Bike
50ft Dumbbell Farmer Carry Walking Lunge (35s/25s)
Max Burpees Over DBs in the remaining time
-rest 1:00 between sets-
(KG conv: 15/10)
LIBERTY (Beginner):
5 sets
3:00 AMRAP
15/12 Calorie Air Bike or 22/18 Calorie C2 Bike
50ft Single Dumbbell Walking Lunge (light)
Max Up Downs Over DBs in the remaining time
-rest 1:00 between sets-
3-5 minutes of easy cardio
2 Sets
1:00 Supine Twist
1:00 Chest Stretch
*Rest as needed between sides, movements and sets.
Tabata 8 sets (4:00)
20 seconds Hip Extensions (or Supermans)
10-second rest
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 Pec Stretch 1 min/sideStanding Quad Stretch 1 min/side
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.