200m Easy Run
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Plank Shoulder Taps
10-20 sec Handstand Hold / Box Pike Hold
Then Into…
2 ROUNDS
100m Build Run
5 Empty Bar High Hang Muscle Cleans
ON A 10:00 CLOCK…
Handstand Walk, Handstand Hold, & Overhead Stability Work
Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk/Waiter Walk
FREEDOM (RX)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (135/95)
(Scored by Slowest Set)
INDEPENDENCE (Intermediate)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (115/75)
(Scored by Slowest Set)
LIBERTY (Beginner)
EVERY 3:30 (5 SETS)
300m Run
12 Hang Dumbbell Power Cleans (light)
(Scored by Slowest Set)
COMPETE (RX+)
EVERY 3:30 (5 SETS)
400m Run
12 Hang Power Cleans (155/105)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Forearm Smash (each)
1:00 Banded Hamstring Stretch
1:00 Lacrosse Ball Calves (each)
(No Measure)
Forearm Smash
Banded Hamstring Stretch
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 )
[PNF Shoulder Internal Rotation 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.
]]>1:30 Machine
-then-
2 Rounds
10 PVC Pass Throughs
5 Scap Pull Up
5 Kip Swing
5 Hanging Knee Raise
6 Wall Ball Thrusters
6 PVC Back Squat
-then-
2 Rounds
4 Wall Balls
4 TTB
FREEDOM (RX)
FOR TIME
40-30-20-10
Wall Ball (20/14)
Toes to Bar
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
35-25-15-5
Wall Ball (20/14)
Toes to Bar
(Score is Time)
LIBERTY (Beginner)
FOR TIME
30-20-10-5
Wall Ball or WB Thruster (light)
Hanging Knee Raises
(Score is Time)
*14 min cap
ON 15:00 CLOCK (Post-Workout)
Build to a Heavy 3-Rep Back Squat
(Score is Weight)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 5:00 RUNNING CLOCK
1:00 Foam Roll Quads (each)
1:00 Foam Roll Hamstrings (each)
1:00 Cobra Stretch
(No Measure)
Cobra Stretch
3-4 SETS
10 Single Dumbbell Bulgarian Split Squats @ RPE 7 (each)
15 Single Dumbbell Weighted Hip Thrust @ RPE 7
-Rest 1:00 b/t Sets-
(No Measure)
Single Dumbbell Bulgarian Split Squats
Weighted Hip Thrust
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 Frog 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.
]]>1:30 Row
-then-
2 Rounds
10 Banded Pass Throughs
5/5 World’s Greatest Stretch
8 Box Step Overs
5 Burpees
5/5 Light DB Deadlift
FREEDOM (RX)
FOR TIME
75/60 Calorie Row
25 Burpee Box Jump Overs (24/20)
50 Alt. Dumbbell Snatch (50/35)
25 Burpee Box Jump Overs (24/20)
75/60 Calorie Row
(Score is Time)
INDEPENDENCE (Intermediate)
FOR TIME
60/48 Calorie Row
20 Burpee Box Jump Overs (24/20)
40 Alt. Dumbbell Snatch (50/35)
20 Burpee Box Jump Overs (24/20)
60/48 Calorie Row
(Score is Time)
LIBERTY (Beginner)
FOR TIME
50/40 Calorie Row
15 Up Downs + Box Step Ups (20/16)
30 Alt. Dumbbell Snatch (light)
15 Up Downs + Box Step Ups (20/16)
50/40 Calorie Row
(Score is Time)
* 23 min cap
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Overhead Squat on Wall
1:00 Pigeon Pose on Box (each)
(No Measure)
Overhead Squat on Wall
Pigeon Pose on Box
“HOLDING JT”
Accumulate 1:30-1:00-:30
Handstand Hold
Plank Hold (elbows)
Top of the Ring Dip Hold
*Complete in order: 1:30 each then 1:00 each then :30 each. Break as needed to complete
(No Measure)
Top of Ring Dip Hold
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.
[Crossed Side To Side 1 min]( video )
[Alternating Shoulder Flexion 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.
]]> 1:30 Cardio Choice
Then Into…
2 SETS
8 RDL
8 Air Squats
6 Inchworm + Push Up
8 Scap Push Ups
10 Alt. Samson Lunges
Then Into…
1 SET (Empty Barbell)
5 Deadlifts
5 Clean Deadlifts
5 Clean High Pulls
5 Hang Muscle Cleans
5 Hang Power Cleans
5 Front Squats
5 Strict Press
5 Push Press
3 Power Clean + Push Jerk
EVERY 1:30 (5 Sets)
3 Deadlifts
2 Power Clean
1 Shoulder to Overhead
*Start Moderate and Build to Heavy
(Score is Heaviest Weight)
FREEDOM (RX)
7 ROUNDS
7 Deadlifts (275/185)
7 Strict Handstand Push Ups
(Score is Time)
INDEPENDENCE (Intermediate)
7 ROUNDS
7 Deadlifts (225/155)
5 Strict Handstand Push Ups (or 7 Dumbbell Strict Press 35/25)
(Score is Time)
LIBERTY (Beginner)
7 ROUNDS
7 Deadlifts (light)
7 Dumbbell Strict Press (light)
(Score is Time)
COMPETE (RX+)
7 ROUNDS
7 Deadlifts (315/205)
7 Strict Handstand Push Ups
*12 min cap
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 Banded Shoulder Stretch (each)
1:00 Active 90/90
(No Measure)
Couch Stretch
Banded Shoulder Stretch
90/90 Stretch
TABATA, 8 SETS (4:00 Total)
:20 Banded Face Pulls
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)
Banded Face Pull
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 )
[Full Side 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.
]]> 3 Rounds
:30 Easy Run
10 Banded Pull Aparts
10 PVC Pass Throughs
10 Samson Lunges
10 Dynamic Squat Stretches
FREEDOM (RX)
FOR TIME
1000m Run
100 Push Ups
1000m Run
200 Air Squats
1000m Run
(Scored by Time)
INDEPENDENCE (Intermediate)
FOR TIME
1000m Run
75 Push Ups
1000m Run
150 Air Squats
1000m Run
(Scored by Time)
LIBERTY (Beginner)
FOR TIME
600m Run
50 Knee Push Ups
600m Run
100 Air Squats
600m Run
(Scored by Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pec Stretch on The Ground (each)
2:00 Foam Roll Calves
2:00 Foam Roll Low Back
(No Measure)
Pec stretch on the ground
3 SETS
10 Double DB Triceps Kickbacks @ RPE 7
20 Banded Triceps Press Downs
-Rest 2:00 b/t Sets-
(No Measure)
Double DB Tricep Kickback
Banded Tricep Pressdown
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 )
[Plank Toe Taps 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.
]]>11 year CFVU Anniversary celebration MONTH!
3 ROUNDS
:30 Machine
6 Up-Downs
10-second Dead Hang
-Then Into-
2 ROUNDS
:30 Machine Building Pace
3 Burpee to Bar
5 Single Arm Dumbbell Cleans (each)
5 Single Arm Dumbbell Strict Press (each)
ON A 10:00 CLOCK
Double Dumbbell Overhead Skill Session
Freedom (Advanced) – Heavy Double Dumbbell Overhead Practice
Independence (Intermediate) – Moderate Double Dumbbell Overhead Practice
Liberty (Beginner) – Light Single Arm Dumbbell Overhead Practice
FREEDOM (RX)
3 SETS
10 Burpee to Bar
100ft Double Dumbbell Farmers Carry (70s/50s)
10 Burpee to Bar
100ft Double Dumbbell Front Rack Carry (70s/50s)
10 Burpee to Bar
100ft Double Dumbbell Overhead Carry (70s/50s)
-Rest 1:00 between Sets-
(Scored by Time Each Set)
KG: 32.5/22.5
INDEPENDENCE (Intermediate)
3 SETS
10 Burpee to Bar
100ft Double Dumbbell Farmers Carry (50s/35s)
10 Burpee to Bar
100ft Double Dumbbell Front Rack Carry (50s/35s)
10 Burpee to Bar
100ft Double Dumbbell Overhead Carry (50s/35s)
-Rest 1:00 between Sets-
(Scored by Time Each Set)
KG: 22.5/15
LIBERTY (Beginner)
3 SETS
8 Up Downs
50ft Double Dumbbell Farmers Carry (light)
8 Up Downs
50ft Double Dumbbell Front Rack Carry (light)
8 Up Downs
50ft Double Dumbbell Overhead Carry (light)
-Rest 1:00 between Sets-
(Scored by Time Each Set)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Spiderman Stretch (each)
2:00 Bottom of a Squat Hold
1:00 Lacrosse Ball Forearms (each)
(No Measure)
Spiderman Stretch
3-4 SETS
10 Ring Push Ups (or Deficit Push Ups)
10 Dumbbell Rollovers @ RPE 8
-Rest 1:30-2:00 between Sets-
(No Measure)
Ring Push Up
Deficit Push Ups
Dumbbell Rollover
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 )
[Overhead 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.
]]>11 year CFVU Anniversary celebration MONTH!
Workout Definition
400m Easy Run (review the run route)
Then immediately into…
2-3 SETS (time depending)
5 Push-Up to Down Dog (pedal calves in Down Dog)
5 Beat Swings
5 Hanging Knee Raises
10 Banded Pull-Aparts
FREEDOM (RX)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
20 Synchro Toes to Bar
40 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
INDEPENDENCE (Intermediate)
IN TEAMS OF 2
4 ROUNDS FOR TIME
400m Run (together)
15 Synchro Toes to Bar
30 Dumbbell Bench Press (50s/35s)*
*Run & T2B Complete together. Split DB Bench as needed.
(Scored by Time)
KG: 22.5/15
LIBERTY (Beginner)
IN TEAMS OF 2
4 ROUNDS FOR TIME
200m Run (together)
15 Synchro Hanging Knee Raises
30 Dumbbell Bench Press (light)*
*Run & Knee Raise Complete together. Split DB Bench as needed.
(Scored by Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Active 90/90 Rotation
1:00 Lacrosse Ball Feet (each)
(No Measure)
90/90 Rotation
3-4 SETS
12 Leaning Lateral Raises (each side) @ RPE 8
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8
-Rest 1:00 between Sets-
(No Measure)
Leaning Lateral Raises
Seated DB Reverse Fly
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 )
[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.
]]>11 year CFVU Anniversary celebration MONTH!
2:00 Easy Row
-into-
2 ROUNDS
30 Single Unders
10 Alt. Leg Swings
5 Inchworms
-into-
2 ROUNDS
5 Empty Bar Deadlifts
5 Empty Bar Hang Muscle Cleans
5 Empty Bar Push Press
3 Empty Bar Power Clean and Jerks
EVERY 1:00 (8:00)
MIN 1 – 10 Push Press @ RPE 6/7
MIN 2 – :30 Row
(Score is Weight)
FREEDOM (RX)
EVERY 3:00 (6 SETS)
250/225m Row
50 Double Unders
5 Clean and Jerks (185/125)
(Score is Slowest Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
250/225m Row
35 Double Unders
5 Clean and Jerks (155/105)
(Score is Slowest Time)
KG: 70/47.5
LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
200/175m Row
35 Single Unders
5 Dumbbell Clean and Push Press (light)
(Score is Slowest Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Banded Hamstring Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)
Banded Hamstring Stretch
FOR QUALITY
Accumulate 3:00 of Deadhang Hold from Pull Up Bar
-Rest as Needed between Drops-
(No Measure)
*Adjustment Options…
– Hold From the Rings/Ring Row Hold
– Double Dumbbell Farmer Carry Hold (heavy)
Deadhang Hold from Pull Up Bar
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.
]]>11 year CFVU Anniversary celebration MONTH!
2:00 Machine
-into-
2 Rounds
10 Step Back Lunges
10 Glute Bridges
10 Sit Ups
5 Dynamic Squat Stretches
3 Broad Jumps
-Then-
2 Rounds
5 Empty Bar Good Mornings
5 Empty Bar Back Squats
FOR LOAD
5-4-3-2-1-1-1
Back Squat
(Score is Heaviest Weight)
FREEDOM (RX)
5 ROUNDS FOR TIME
40 Step Back Lunges
30 Sit Ups*
*Option for GHD Sit-Ups
(Scored by Time)
INDEPENDENCE (Intermediate)
5 ROUNDS FOR TIME
30 Step Back Lunges
30 Sit Ups
(Scored by Time)
LIBERTY (Beginner)
5 ROUNDS FOR TIME
20 Step Back Lunges
20 Sit Ups
(Scored by Time)
COMPETE (RX+)
5 ROUNDS FOR TIME
30 DB Goblet Lunges (50/35)
30 GHD Sit Ups
*18 min cap
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
2:00 Seal Stretch
(No Measure)
Couch Stretch
Seal Stretch
3 SETS
30 second Plank Hold (elbows)
-rest 30 seconds-
30 second Side Plank Hold (right elbow)
-rest 30 seconds-
30 seconds Plank Hold (left elbow)
-rest 30 seconds –
(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.
[Crossover Walking Lunges 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.
]]>11 year CFVU Anniversary celebration MONTH!
2:00 Easy Run or Machine Choice
Then Into…
2 ROUNDS
10 Alternating Leg Swings (each)
10 Air Squats
5 Inchworms
10 A-Skips (down and back)
10 Glute Bridges
Then Into…
1-2 ROUNDS
100m Run (build to workout pace)
10 Russian Kettlebell Swings (light)
5 Box Step Ups or Low Box Jumps
10:00 PRACTICE / SKILL DEVELOPMENT
Single, Double Under or Triple Under Practice
Options…
FREEDOM (RX)
Crossover Singles
Crossover Doubles
Triple Under Practice
Max Unbroken Triple Unders Set (1x)
INDEPENDENCE (Intermediate)
3 x 10 Unbroken Double Unders/Triple Unders
1 x Max Unbroken Double Unders (Cap at 100)
LIBERTY (Beginner)
Double Under Attempts
Practice 10 Penguin Taps
5 Single Unders + 1 Double Under Attempt
5 Successful Double Unders
FREEDOM (RX)
10 ROUNDS
200m Run
10 Kettlebell Swings (70/53)
5 Box Jumps (30/24)
(Scored by Time)
INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)
LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)
*22 min cap
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Pose (each)
1:00 Banded Shoulder Distraction (each)
1:00 Calf Stretch Against the Wall (each)
(No Measure)
Pigeon Pose
Banded Shoulder Distraction
Toe Elevated Calf Stretch
3-4 SETS
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8
10 Kettlebell Death March (each side) @ RPE 8
-Rest 1:00-1:30 between Sets-
(No Measure)
Single Leg Weighted Hip Thrust
Weighted Death March
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 )
[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.
]]>