SCFit WOD, August 18, 2026
2:00 Bike, Row, or Jog
Then Into…
3 SETS
10 Air Squats
8 Alt. Cossack Squats (4/side)
10 Alt. Reverse Lunges
8 Empty Barbell Front Squats
10 Alt. Elbow Punches
FREEDOM (RX)
12:00 AMRAP
30 Air Squats
3 Rope Climbs
(Score is Rounds + Reps)
INDEPENDENCE (Intermediate)
12:00 AMRAP
30 Air Squats
2 Rope Climbs or 10 Strict Pull Ups
(Score is Rounds + Reps)
LIBERTY (Beginner)
12:00 AMRAP
20 Air Squats
10 Ring Rows
(Score is Rounds + Reps)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
1:00 Forearm Smash (each)
1:00 Banded Tricep Stretch (each)
(No Measure)
3-4 SETS
30 Banded Bicep Curls
30 Banded Tricep Extensions
-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.
[Full Side Stretch 1 min/side](video)
[Active Pec 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.
EVERY 1:30 (10 SETS)
2 Front Squats*
*Start Moderate and Build to Heavy (RPE 8-9)
(Score is the Heaviest Weight)