SCFit WOD, January 28, 2025
SCFit – Tue, Jan 28
Suggested Warm-Up
Warm-Up
2 ROUNDS
5 Jefferson Curls
5/5 Sciatic Nerve Flosses
10 PVC Banded Deadlifts
1:00 EZ Bike
Into…
2 ROUNDS
5/5 Staggered Stance Good Mornings*
5 Cat/Cows
5 Empty Barbell RDLs
:30 Bike Sprint
*Option for staggered stance empty BB Deadlifts
Strength – All
Deadlift (5×2
Deadlift* (21X1))
Deadlift* (21X1))
Workout – Performance
FOR TIME (Time)
60-30-15*
Cal Bike
20-10-5
Deadlifts (315/205)
*Alt. Cals: 50-25-12.
(Score is Time)
KG BB: (143/93)
Workout – Fitness
FOR TIME (Time)
50-25-12*
Cal Bike
20-10-5
Deadlifts (205/145)
*Alt. Cals: 40-20-10.
(Score is Time)
KG BB: (93/65)
Optional Cool Down – All
2-3 SETS FOR QUALITY
10 Glute Bridge-Ups w/:05 pause at top*
:30/:30 Single Leg Glute Bridge Hold
*Option to use a band or hip circle above knees. Focus on bracing, lifting, then holding.
(No Measure)
*Keep weight Heavy across all sets.
Remember Reading Tempo…
1st Number is ‘Down Portion’
2nd Number is ‘Down Position’
3rd Number is ‘Up Portion’
4th Number is ‘Up Position’
(Score is Weight)
Week 4 of 7
Strength | Tempo Cycle