SCFit WOD, August 23, 2026

TABATA AIR BIKE
8 ROUNDS
:20 Bike
:10 Easy Pedal
Rounds 1-2 → Easy
Rounds 3-4 → Moderate
Rounds 5-6 → Moderate-Fast
Rounds 7-8 → Hard
Then:
2 ROUNDS
8 Dead Bugs
8 Glute Bridges
6 Inchworms
10 Plank Shoulder Taps
10-15 Second Wall Facing Handstand Hold or Box Pike Hold

ON A 10:00 CLOCK…
Handstand Walk, Handstand Hold, & Overhead Stability Work

Freedom (Advanced) – Handstand Walk or Handstand Hold
Independence (Intermediate) – Kick-Ups/Box Pike Walk
Liberty (Beginner) – Bear Crawl/Wall Walk/Waiter Walk

FREEDOM (RX)
ON A 20:00 CLOCK
5:00 AMRAP
Max Calorie Air Bike
Immediately Into…
15:00 AMRAP
15 GHDs or 15 V-Ups
50ft Handstand Walk*
*Every 25′ is 1-Rep
(Scored by Total Calories + Reps)

INDEPENDENCE (Intermediate)
ON A 20:00 CLOCK
5:00 AMRAP
Max Calorie Air Bike
Immediately Into…
15:00 AMRAP
10 GHDs or 10 V-Ups
3 Wall Walks
(Scored by Total Calories + Reps)

LIBERTY (Beginner)
ON A 20:00 CLOCK
5:00 AMRAP
Max Calorie Air Bike
Immediately Into…
15:00 AMRAP
15 Sit Ups
50ft Bear Crawl or 4 Inchworms*
*Every 25′ is 1-Rep
(Scored by Total Calories + Reps)

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)

FOR COMPLETION
100 Empty Barbell Curls
(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)
[Active Bridge Reach 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.