WOD

2:00 Cardio Choice (Bike or Row Suggested)
Then immediately into…
3 SETS
10 Glute Bridges
10 Dead Bugs
10 PVC or Empty Bar Good Mornings
5 PVC or Empty Bar Deadlifts
4 Lateral Up Downs over PVC or Bar
Into…
2 SETS (time depending)
5 Deadlifts @ Light Load
3 Lateral Burpees Over Bar

*Move right into the Barbell Skill Session with a light bar after the warm-up

FREEDOM (RX)
“CFG 8.4 HEAVY”/BAFD 7/20
5 ROUNDS FOR TIME
5 Deadlifts (315/225)
10 Lateral Burpee Over Bar
(Scored by Time)
(KG conv: 142.5/92.5)

INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
5 Deadlifts (275/185)
10 Lateral Burpee Over Bar
(Scored by Time)
(KG conv: 125/85)

LIBERTY (Beginner)
5 ROUNDS FOR TIME
8 Deadlifts (Moderate)
8 Up Downs
(Scored by Time)

FOR QUALITY
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose (each side)
1:00 Banded Hamstring Stretch (each side)
(No Measure)

FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Bodyweight Bar or RIng Rows (Option for DB Bent Over Row)
Dumbbell Bench Press @ RPE 7
(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.

[Roll Over To V Sit 1 min](video)
[Good Morning 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.