SCFit WOD, August 19, 2026

2:00 Easy Row
Then Into…
2 ROUNDS
10 Banded Pull Aparts
10 Banded Pass Throughs
10 Scap Push Ups
5 Inchworm Push Ups
Then Into…
3 x 1:00 Row Builds
10 Empty Barbell Bench b/t Sets

FREEDOM (RX)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (155/95)
(Score is Time)
KG: 70/42.5

INDEPENDENCE (Intermediate)
FOR TIME
5k Row*
*Every 3:00 (including 0:00), Perform 10 Bench Press (135/85)
(Score is Time)
KG: 60/38.5

LIBERTY (Beginner)
FOR TIME
3k Row*
*Every 3:00 (including 0:00), Perform 10 Dumbbell Bench Press (light)
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
2:00 Pigeon Pose (each)
2:00 Foam Roll Low Back
(No Measure)

TABATA, 8 SETS (4:00 Total)
:20 Bent Over Plate Rows
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

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)
[Squat To Stand 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.