SCFit WOD, August 12, 2026

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)
KG: 32/24

INDEPENDENCE (Intermediate)
10 ROUNDS
200m Run
10 Kettlebell Swings (53/35)
5 Box Jumps (24/20)
(Scored by Time)
KG: 24/16

LIBERTY (Beginner)
10 ROUNDS
100m Run
10 Russian Kettlebell Swings (light)
6 Box Step Ups (20/16)
(Scored by Time)

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)

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)

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.