SCFit WOD, August 10, 2023
PARTNER WORKOUT (ALL)
IN TEAMS OF 2…
4 SETS*
400m Run
While P1 is Running…P2 Completes:
1:00 KB Front Rack Hold
Immediately into…
Max SIt-Ups Until P1 Finishes Run
-Rest 1:00 b/t Sets-
*P1 completes 400m Run, while P2 completes 1:00 Front Rack Hold (Athlete
Choice) into Max Sit-Ups until P1 returns then switch. After each set, rest 1:00.
(Score is Total Reps of Sit-Ups)
SOLO WORKOUT OPTION (ALL)
4 SETS
400m Run
1:00 DBL KB Front Rack Hold (Athlete Choice)
30 Sit-Ups
-Rest 1:00 b/t Sets-
(Score is Slowest Set)
POST WORKOUT STRENGTH (ALL)
3×5
Front Squats or High-Bar Back Squat*
*Consider this is a primer for tomorrow’s OLY work. If you are not training
tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all
sets.
(Score is Weight)
Week 6 of 8 Oly Cycle
POST WORKOUT STRENGTH (ALL)
3×5
Front Squats or High-Bar Back Squat*
*Consider this is a primer for tomorrow’s OLY work. If you are not training
tomorrow, use today to reinforce good mechanics. Use Light-Mod weight for all
sets.
(Score is Weight)
Week 6 of 8 Oly Cycle
RUNNING PREP (4:00 MINUTES)
200m Run @ Mod Pace
25’ Toe Walk
25’ Heel Walk
25’ High Knees
25’ Butt Kickers
25’ Toy Soldiers
25’ High Skips
200m Run @ Hard Pace
Into…
GENERAL WARM-UP
AMRAP x 4 MINUTES
5 KB Deadlifts
5 KB Swings
5 KB Goblet Squats
10 V-Ups