FREEDOM (RX)
TEAMS OF 2
4 SETS (Each/1:1)
20/16 Calorie Bike
20 Chest to Bar/Toes to Bar
20/16 Calorie Bike
(Score is Total Time)
* Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.

INDEPENDENCE (SX)
TEAMS OF 2
4 SETS (Each/1:1)
16/12 Calorie Bike
16 Chest to Bar/Toes to Bar
16/12 Calorie Bike
(Score is Total Time)
* Sets alternate between Chest to Bar and Toes to Bar. Round 1 is Chest to Bar, Round 2 is Toes to Bar, etc.

LIBERTY (SX)
TEAMS OF 2
4 SETS (Each/1:1)
12/10 Calorie Bike
12 Jumping Pull Ups/Hanging Knee Raise
12/10 Calorie Bike
(Score is Total Time)
* Sets alternate between Jumping Pull Ups and Hanging Knee Raise. Round 1 is Jumping Pull Ups, Round 2 is Hanging Knee Raise, etc.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Standing Chest Stretch (each)
(No Measure)

3 SETS
30 Right Leg Banded Hamstring Curl
30 Left Leg Banded Hamstring Curl
30 Both Legs Banded Hamstring Curl
-Rest 1:00 b/t 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.

[Lat Stretch 1 min/side](video)
[Standing Quad 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.