WOD

2:00 Machine
-into-
2 Rounds
10 Step Back Lunges
10 Glute Bridges
10 Sit Ups
5 Dynamic Squat Stretches
3 Broad Jumps
-Then-
2 Rounds
5 Empty Bar Good Mornings
5 Empty Bar Back Squats

FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups
(Scored by Time)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Seal Stretch
(No Measure)

3 SETS
30 second Plank Hold (elbows)
-rest 30 seconds-
30 second Side Plank Hold (right elbow)
-rest 30 seconds-
30 seconds Plank Hold (left elbow)
-rest 30 seconds –
(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.

[Crossover Walking Lunges 1 min](video)

[Active Bridge Reach 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.