Movement Prep/Activation:
10:00 Flow
0:00–4:00
2 Rounds
1:00 Single Unders
1:00 Easy Machine
4:00–10:00
3 Rounds
10-second Active Dead Hang
5 Ring Rows
6 Hollow Rocks
1 Zombie Rope Climb
Workout Prep:
Partner Flow Round @ 60–70%
5 Slamballs (each)
2 Pull Ups
FREEDOM (RX):
Teams of 2
80 Slamballs
120 Pull Ups
80 Slamballs
(Scored by Time)
INDEPENDENCE (Intermediate):
Teams of 2
60 Slam Balls
100 Pull Ups
60 Slam Balls
Core Work
3 sets
10 Strict Toes to Bar
20 Weighted GHD Russian Twists (each side) @ RPE 9/10
20 sec L-Sit (bent knees if needed)
-rest 1:00-1:30 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.
Calf Stretch in Downward Facing Dog 1 minute
Alternating Calf Activation 1 min
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.