SCFit WOD, August 24, 2026

1:30 Easy Jog
Then Into…
2 SETS
10 Air Squats
8 Burpee Over Bar (Empty Bar)
6 Barbell Romanian Deads
4/4 Front Rack Elbow Rotations
Then Into…
1 SET (Empty Bar)
5 Front Squats
5 Strict Press
5 Push Press
-Quick Break-
5 Deadlifts
5 Hang Power Clean
5 Push Press

FREEDOM (RX)
FOR TIME
400m Run
15 Clean and Jerks (135/95)
400m Run
12 Clean and Jerks (135/95)
400m Run
9 Clean and Jerks (135/95)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
KG conv: 60/42.5

INDEPENDENCE (Intermediate)
FOR TIME
400m Run
15 Clean and Jerks (115/75)
400m Run
12 Clean and Jerks (115/75)
400m Run
9 Clean and Jerks (115/75)
* Unbroken Clean and Jerks, 200m Penalty Run each break
(Score is Time)
KG conv: 52.5/35

LIBERTY (Beginner)
FOR TIME
400m Run
15 DB Clean and Push Press (light)
400m Run
12 DB Clean and Push Press (light)
400m Run
9 DB Clean and Push Press (light)
* Unbroken Clean and Push Press, 200m Penalty Run each break
(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 Calf Stretch (each)
1:00 Barbell Forearm Smash (each)
(No Measure)

3-4 SETS
10 Dumbbell Romanian Deadlifts (RPE 7)
1:00 Plank (elbows)
-Rest 1:00 between 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 Hinge 1 min](video)
[Pigeon 1 min/side](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.