SCFit WOD, August 22, 2026

400m jog
Line drills – about 25 feet (8m) for each:
– Straight leg kicks, reach opposite arm towards kicking leg
– Lunge with reach overhead
– Inchworm push ups
– Knee up high and open out/in
– Walking straight leg reach for the floor with front leg toe up
– Jogging high knees
– Jogging butt kicks
– Broad jumps with an air squat

FREEDOM (RX)
IN TEAMS OF 2
8 ROUNDS
200m Run (Together)
Partner 1: 16 Wall Balls (20/14)
Partner 2: 16 Box Jump Overs (24/20)
Switch when both complete
*Partners Run together, P1 does Wall Balls while P2 does Box Jump Overs. Switch stations when complete. Both Partners complete full 8 Rounds.
(Scored by Time)
KG: 9/6

INDEPENDENCE (Intermediate)
IN TEAMS OF 2
8 ROUNDS*
200m Run (Together)
Partner 1: 12 Wall Balls (20/14)
Partner 2: 12 Box Jump Overs (24/20)
Switch when both complete
*Partners Run together, P1 does Wall Balls while P2 does Box Jump Overs. Switch stations when complete. Both Partners complete full 8 Rounds.
(Scored by Time)
KG: 9/6

LIBERTY (Beginner)
IN TEAMS OF 2
8 ROUNDS*
100m Run
Partner 1: 8 Wall Ball Thrusters (light)
Partner 2: 8 Box Step-Ups (20/16)
Switch when both complete
*Partners Run together, P1 does Wall Ball Thrusters while P2 does Box Step-Ups. Switch stations when complete. Both Partners complete full 8 Rounds.
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
2:00 Lying Squat Hold Against the Wall
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)

3-4 SETS
10 DB Bulgarian Split Squats @ RPE 8
10 DB Bench Press @ RPE 8
-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.

[Good Morning 1 min](video)
[Active Deep Squat 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.