SCFit WOD, January 2, 2026

BySoldierCityFitness
SCFit – Fri, Jan 2

Suggested Warm-Up
Warm-Up

2 ROUNDS

200m Run

10 Leg Swings

8/8 Single Arm DB Bent Over Row

10 Scap Pull-Ups

Into…

1-2 ROUNDS

100m Run

5 Up Dog to Down Dogs

8/8 Single Leg Leg Lifts

10 Tuck-Ups or V-Ups

10 Kip Swings

Workout – Performance
5 SETS (Time)

400m Run

15 Toes to Bar

3 Rope Climbs

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Workout – Fitness
5 SETS (Time)

400m Run

15 Toes to Something

20 Alt. DB Bent Over Rows

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

Optional Cool Down – All
2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — December’s extra credit focus will revolve around Squat Accessory + Ring Muscle-Up Development.

No Extra Credit. Get ready for 2026!