SCFit WOD, August 29, 2025

BySoldierCityFitness
SCFit – Fri, Aug 29

Suggested Warm-Up
Warm-Up

2 ROUNDS

300/250m Row (increase speed 2nd Round)

10 Air Squats

10 Cossack Squats

10 Bootstraps

4/4 90-90 Rotations with Reach

:30 Hollow Hold

Into…

1-2 ROUNDS

300/250m Row (workout pace)

5/5 SA FR Squat

10 DB FR Squat

10 Hollow Rocks

10 Glute Bridge

Strength – All
Back Squat (ON A 20:00 RUNNING CLOCK…

Build to a 3-Rep Back Squat)

(Score is Weight)

Week 7 of 7 | Testing Week

3-Rep ‘CF Total’ Cycle

Workout – Performance
4 ROUNDS FOR TIME (Time)

300/250m Row

15 DB Front Squats (50/35)

(Score is Time)

KG DB: (22.5/15)

Workout – Fitness
4 ROUNDS FOR TIME (Time)

250/200m Row

15 DB Front Squats (35/20)

(Score is Time)

KG DB: (15/10)

Optional Cool Down – All
2-3 SETS

:30/:30 Half Pigeon on Box

15 Glute Bridge-Ups + :30 Glute Bridge Hold

100m EZ Walk

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — August’s extra credit focus will revolve around Split Jerk Practice & Chest to Bar Development.

Split Jerk (1.) ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Split Jerk*)

*Heavier than last week.

(Score is Weight)

2.) 3 SETS (AMRAP – Reps)

Max Reps Chest to Bar Pull-Ups*

*If unable to complete more than 7-10 Reps, complete Max Reps of Feet Elevated Ring Rows.

-Rest 3:00 b/t Sets-

(Score is Total Reps)