Category: WOD

“BIG STEVE”
TEAMS OF 2
ON A 20:00 CLOCK…
5 ROUNDS (each)
20/15 Calorie Row
20 GHDs
Immediately Into…
Max Reps Bench Press in the remaining time (155/105)
(Scored by Total Reps of Bench)

*One partner starts on the rower, one starts on the GHD. Switch when reps are completed. Both partners complete 5 rounds.
**During the bench, one partner must deadhang from the pull-up bar while the other partner benches. Option for DB Farmer Hold (heavy) if Deadhang is not possible.

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 V-Sit Stretch on the Wall
1:00 Lacrosse Ball Pec (each)
1:00 Lacrosse Ball Shoulders
(No Measure)

3 SETS
10 DB Goblet Spanish Squats @ RPE 7
15 DB Hip Thrust @ RPE 7
-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.

[Active Bridge Reach 1 min](video)
[Roll Over To V Sit 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.

EVERY 3:30 (5 SETS)
8 Front Squats (135/95)
16 Box Step Overs (24/20)
8 Front Squats (135/95)
(Score Each Set For Time)
*Step Overs can be lateral or box facing

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Barbell Quad Smash (each)
1:00 Barbell Calf Smash (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-
*Banded tension should be easy and performed fast/superset
(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.

[T Hip Opener 1 min/side](video)
[Alternating Eccentric Calf Activation 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.

9:00 AMRAP
12 Power Snatch (75/55)
4 Burpee Pull-Ups
(Scored is Rounds + Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Pigeon Pose Stretch (each)
1:00 Lacrosse Ball Forearms (each)
(No Measure)

FOR QUALITY
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench (moderate)
Bench Over Dumbbell Rows (moderate)
(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.

[Good Morning 1 min](video)
[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.

10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work

• Freedom (Advanced) – Handstand Walk or Freestanding Handstand Hold
• Independence (Intermediate) – Kick-Ups/Box Pike Walk
• Liberty (Beginner) – Bear Crawl/Wall Walk

5 ROUNDS FOR TIME
400m Run
50 Double Unders
5 Wall Walks
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)

3 SETS
:30-1:00 Right Arm Plank (elbow)
-Rest :15-
:30-1:00 Left Arm Plank (elbow)
-Rest :15-
:30-1:00 Plank (elbows)
-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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Alternating Calf Activation 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.

“HEAVY GRACE”
FOR TIME
30 Power Clean and Jerks (185/125)
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help your muscles recover after the workout.

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.

[Active Hinge 1 min](video)
[Pigeon 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.

FOR TIME
30 Toes to Bar
45/36 Calorie Row/Ski
30 Toes to Bar
45/36 Calorie Row/Ski
30 Toes to Bar
(Score is Time)
* Athletes can sub Ski if desired

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Cobra Stretch
1:00 Banded Hamstring Stretch (each)
1:00 Foam Roll Low Back
(No Measure)

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

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)
[Roll Over To V Sit 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.

EVERY 1:00 x 10:00
ROUND 1 — Easy
MIN 1 → :40 Easy Shuttle Run
MIN 2 → :40 Hand Release Push Ups
MIN 3 → :40 Single Unders → Crossover Singles
MIN 4 → :40 Light Russian KB Swings
MIN 5 → :40 Elbow Knee Plank

ROUND 2 — Build Pace
MIN 1 → :40 Shuttle Run @ Workout Pace
MIN 2 → :40 DB Bench Press, Light Weight (no more than 10 reps)
MIN 3 → :40 Crossover Single Practice
MIN 4 → :40 Russian KB Swing @ Workout Weight
MIN 5 → :40 Elbow Plank

EVERY 1:00 (30:00)
MIN 1 – :50 Shuttle Run (25′)
MIN 2 – :50 DB Bench Press (50s/35s)
MIN 3 – :50 Crossover Singles
MIN 4 – :50 Russian KB Swing (70/53)
MIN 5 – :50 Plank Hold (Elbows)
(Score is Total Reps. Plank does not count towards score)
KG: 22.5/15 DBs, 32/24 KB

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Chest (each)
(No Measure)

5 SETS
10 Weighted Box Step Ups (20) RPE 6
-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.

[Cossack Squat 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.

2:00 Bike or Row

Then Into…

2 ROUNDS
10 PVC Pass Throughs
10 Scap Pull Ups
10 Hollow Rocks
10 Arch Rocks

EVERY 1:00 (5 SETS)
Pull-Up Skill Development…

• Freedom – 5 Toes to Bar + 4 Kipping Pull Ups + 3 Kipping Chest to Bar
• Independence – 4 Toes to Bar + 3 Kipping Pull Ups + 2 Kipping Chest to Bar
• Liberty – 4 Hanging Knee Raises + 3 Kipping Knee Raises + 2 Jumping Pull Ups

*Adjust reps as needed to complete each complex unbroken.
(No Measure)

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.

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.

2 ROUNDS
100m Easy Run
20m High Knees
20m Butt Kicks
10 Alternating Samson Lunges
10 Cossack Squats
10 Air Squats

Then Into…

2 ROUNDS
100m Build Run
4 Box Step-Ups
4 Box Jumps + Step Down
8 Light Wall Ball Thrusters

5 Rounds for time of:
400m Run
30 Box Jumps, 24'' / 20''
30 Wall-Ball Shots, 20# / 14#

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Bottom of the Squat Stretch
1:00 Calf Stretch on the Wall (each)
1:00 Quad Smash (each)
(No Measure)

FOR COMPLETION
Accumulate 3:00 of Deadhang Hold From the Pull-Up Bar or Rings
(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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Alternating Eccentric Calf Activation 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.

2:00 Any Machine / Cardio Choice

Then Into…
3 ROUNDS
10 Glute Bridges
8 Dead Bugs
10 Empty-Bar Good Mornings
8 Empty-Bar Romanian Deadlifts

Then Into…
2 ROUNDS
5 Deadlifts
5 Hang Muscle Snatches
5 Hang Power Snatches
5 Abmat Sit Ups

9:00 AMRAP
15 Sit-Ups
10 Deadlifts (115/75)
5 Hang Power Snatch (115/75)
(Score is Rounds + Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Pigeon Pose (each)
1:00 Lacrosse Ball Hands (each)
(No Measure)

3-4 SETS
10 Landmine Press (each) @ RPE 7
10 Landmine Twists @ @ RPE 7
10 Landmine RDL (each) @ RPE 7
-Rest as Needed b/t Sets-
*Same weight on all 3 movements, Athletes can partner up and go 1:1 on 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.

[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.