SCFit WOD, August 20, 2026

2:00 Machine
Then:
2 rounds
:30 Single Unders
8 Up-Downs
10 Glute Bridges
10 Alternating Samson Lunges
10 Plank Shoulder Taps
Then:
2 rounds
20 Single Unders or 10 Double Unders
5 Burpees with Step Up
5 Kip Swings
5 Hanging Knee Raises

FREEDOM (RX)
8 SETS
48 Double Unders
12 Burpees to Bar
12 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach
(Score is Slowest Set)

INDEPENDENCE (Intermediate)
8 SETS
36 Double Unders
10 Burpees to Bar
10 Toes to Bar
-Rest 1:00 between Sets-
*Burpee to Bar Target is 6″ above standing reach
(Score is Slowest Set)

LIBERTY (Beginner)
8 SETS
48 Single Unders
10 Up Downs
10 Hanging Knee Raises
-Rest 1:00 between Sets-
(Score is Slowest Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
(No Measure)

3-4 SETS
6-10 Strict Pull Ups
:30 Plank Hold (Elbows)
-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.

[Active Deep Squat 1 min](video)
[Alternating Eccentric Calf 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.