SCFit WOD, August 21, 2026
2:00 Easy Machine
Then:
2 ROUNDS
10 Roll and Reach
10 Glute Bridges
8 Alternating Samson Lunges
8 Scap Pull Ups
Then:
2 ROUNDS
5 Empty Bar Good Mornings
5 Empty Bar Deadlifts
5 Ring Rows
5-10 Second Ring Support Hold (tip toes)
FREEDOM (RX)
FOR TIME
9-7-5
Ring Muscle-Up
Deadlift (315/205)
(Score is Time)
KG: 142.5/92.5
INDEPENDENCE (Intermediate)
FOR TIME
9-7-5
Bar Muscle-Up*
Deadlift (255/175)
*Option for 18-14-10 Chest to Bar
(Score is Time)
KG: 115/80
LIBERTY (Beginner)
FOR TIME
9-7-5
Push-Up + Jumping Pull-Up*
Deadlift (Moderate)
*1 Rep = 1 Push-Up + Jumping Pull-Up
(Score is Time)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)
EVERY 1:00 (8:00)
:30 Max Calorie Bike (or Machine)
:30 Rest
(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)
[Roll Over To V Sit 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.
FOR LOAD (Post-Workout)
5-4-3-2-1-1-1
Deadlift*
*Start with workout weight and Build
(Score is Heaviest Weight)