3:00 Row or Ski (easy pace)
Then Into…
3 ROUNDS
30 Single Unders
10 Banded Lat Press Downs
8 Scap Pull Ups
10 Hollow Rocks
10 Supermans
Then Into…
3 ROUNDS
3 Zombie Rope Climbs (Lay-Stand-Lay)
5 Knee Raises
5 GHDs to Parallel
5 AbMat Sit Ups
10 Double Unders
FOR TIME
100 Double Unders
50 V ups
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
(Score is Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Prayer Stretch
1:00 Cobra Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
3 SETS
1:00 Double KB Front Rack Hold @ RPE 8
-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)
[Active Bridge Reach 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.
Cobra to prayer stretch