SCFit WOD, August 31, 2026

1:00 Easy Row
Then Into…
2 SETS
10 Alt. Arm Crosses
10 Scap Push Ups
10 PVC Pass Throughs
10 Empty Bar Bent Over Rows
Then Into…
1 SET (Empty Bar or PVC)
8 Push Ups
8 Strict Press
8 Push Press

2:00 AMRAP
Max Bench Press
(Score is Total Reps)

Loading Guidelines:
Freedom – 155/95
Independence – 135/85
Liberty – 115/75

(KG conv: Freedom 70/42.5, Independence 60/37.5, Liberty 52.5/35)

FREEDOM (RX)
EVENT 1 , 2026 CFG: 2007 HOPPER
FOR TIME
1000m Row
Immediate Into…
5 ROUNDS
25 Pull-Ups
7 Push Jerks (135/95)
(Score is Time)
KG: 60/42.5
(Note: 1000m for all athletes)

INDEPENDENCE (Intermediate)
FOR TIME
1000m Row
Immediate Into…
5 ROUNDS
20 Pull-Ups
7 Push Jerks (115/75)
(Score is Time)
KG: 52.5/35
(Note: 1000m for all athletes)

LIBERTY (Beginner)
FOR TIME
800m Row
Immediate Into…
5 ROUNDS
15 Ring Rows
7 Dumbbell Push Press (light)
(Score is Time)
(Note: 800m for all athletes)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Banded Bicep Stretch (each)
1:00 Frog Stretch (each)
1:00 Barbell Forearm Smash (each)
(No Measure)

3 SETS
30 Weighted Russian Twists
1:00 Side Plank (each side)
-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.

[Roll Over To V Sit 1 min](video)
[Good Morning 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.