SCFit WOD, July 4, 2026
Movement Prep/Activation:
0:00–2:00 Easy Jog
2:00–4:00
2 rounds
10 Dynamic Air Squats
5 Wall Ball Thrusters
4 Up Downs
4:00–7:00
2 rounds
5 Wall Balls
2 Burpee to Bar
100m Run
Workout Prep:
100m Run Together (each)
3 Wall Balls (each)
2 Burpee to Bar (each)
FREEDOM (RX):
TEAMS OF 2
FOR TIME
1400m Run (split between partners)
250 Wall Balls (20/14)
1200m Run (split between partners)
250 Burpee to Bar (6″)
1400m Run (split between partners)
(Score is Time)
(KG conv: 9/6)
INDEPENDENCE (Intermediate):
TEAMS OF 2
FOR TIME
1400m Run (split between partners)
250 Wall Balls (14/10)
1200m Run (split between partners)
250 Burpees
1400m Run (split between partners)
(Score is Time)
LIBERTY (Beginner):
TEAMS OF 2
FOR TIME
800m Run (split between partners)
200 Light Wall Ball Thrusters
800m Run (split between partners)
200 Up Downs
800m Run (split between partners)
(Score is Time)
Mini Pump – Mini Pump – Upper Push
4 sets
8 Barbell Bench Press @ RPE 7/10
Max Reps Flat Bench Dumbbell Skull Crusher @ RPE 8.5/10
-rest 2:00 between sets-
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.
1 min Calf Stretch in Downward Facing Dog
1 min Active Frog
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.
Bench Press
Double DB Skull Crushers