SCFit WOD, August 5, 2023
WORKOUT (PERFORMANCE)
AMRAP x 24 MINUTES*
30/25 Cal Bike
25 Up-Downs
20 DB Suitcase Alt. Lunges (50/35)
100m DB Farmers Carry
*Today is a great day to share this
workout with friends or family. Adjust as
needed and have fun!
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 24 MINUTES*
25/20 Cal Bike
15 Up-Downs
20 DB Suitcase Alt. Lunges (35/20)
100m DB Farmers Carry
*Today is a great day to share this
workout with friends or family. Adjust
as needed and have fun!
(Score is Rounds + Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 24 MINUTES
40/30 Cal Bike
30 Synchro Up-Downs
60 DB Suitcase Alt. Lunges (Athlete Choice)
100m DB Suitcase Carry
(Score is Rounds + Reps)
*P1 works while P2 Rests. Both
partners complete the Suitcase
Walk together, switching DB’s as
needed. Synchro Up-Downs are
performed together for 40 reps
total. Split all other work as
needed.
SOLO WARM-UP OPTION
2 ROUNDS
1:00 Bike
8 Up-Downs w/ :01 Pause in Plank
8 Alt. Lunges
:20/:20 DB Suitcase Hold
Into…
1-2 ROUNDS (Time Permitting)
:30 Bike
6 Quick Up-Downs
6 DB Goblet Alt. Lunges
:20 DB Farmers Hold
OR…
PARTNER WARM-UP OPTION
2 ROUNDS*
P1: 1:00 Bike
P2: :30 Lunges + :30 DB Farmers Hold
*Partners work through both sections twice.
Into…
2 ROUNDS*
12/8 Cal Bike
10 Synchro Up-Downs
10 DB Goblet Alt. Lunges
*P1 works while P2 rests. Split work evenly.