ON A 8:00 CLOCK...
Rope Climb Practice

Freedom (Advanced) - Rope Climb Practice (Jump + Foot Lock+ Descent)
Independence (Intermediate) - Rope Climb Practice (Jump + Foot Lock)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand

*If no rope access, choose either a Push or Pull option for an 8:00 Session…
Push – Build quickly to a 5-Rep Heavy Bench
Pull – EMOM 8:00: 2-3 Weighted Pull-Ups

FREEDOM (RX)
TEAMS OF 2
2000m Ski or Row
-rest until the 10:00 mark-
FOR TIME
100 Bench Press (155/95)
*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each).
(Option for 5 Strict Pull-ups/Each in place of Rope Climb)
(Score is Time for Part 1 and Part 2)
KG: 70/42.5

INDEPENDENCE (Intermediate)
TEAMS OF 2
2000m Ski or Row
-rest until the 10:00 mark-
FOR TIME
100 Bench Press (135/85)*
*At 0:00, perform 1 Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Rope Climb (each).
(Option for 4 Strict Pull-ups/Each in place of Rope Climb)
(Score is Time for Part 1 and Part 2)
KG: 60/37.5

LIBERTY (Beginner)
TEAMS OF 2
1500m Ski or Row
-rest until the 10:00 mark-
FOR TIME
100 Dumbbell Bench Press (light)*
*At 0:00, perform 1 Zombie Rope Climb (each), then head to the Bench. Every time you break the bench or switch, perform 1 Zombie Rope Climb (each). After the 100th rep of the bench, finish the workout with 1 Zombie Rope Climb (each).
(Option for 5 Ring Rows/Each in place of Rope Climb)
(Score is Time for Part 1 and Part 2)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into...
ON A 6:00 RUNNING CLOCK
1:00 Barbell Tricep Smash (each)
1:00 Pec Stretch on the Wall (each)
1:00 3-Way Wrist Stretch (each)
(No Measure)

30:00 AMRAP
Max Box Step Ups (20")
(Scored by Total Reps)

NOTE -- In the month of OCT, we are building capacity towards the CHAD workout on 11/11.

*If athletes are planning to use a weighted vest/ruck for Chad, they should use that weight today.

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.

[Shoulders Global 1 min](video)
[Active Lat 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.