SCFit WOD, June 7, 2026 - Soldier City Fitness

SCFit – Sun, Jun 7

Workout Option 1

Warm Up

Movement Prep/Activation:
10:00 Flow
0:00-5:00
3 x Banded 7’s or Crossover Symmetry
-into-
0:00-10:00
3 Rounds
30 Single Unders
10 Russian Kettlebell Swings
3 Inchworms + Double Push Ups
10 Cat Cow

Workout Prep:
1 Round @ 60–70%
10 Double Unders
4 KB Swings
2 Push-Ups

The End (Time ↓ Shorter is Better)

FREEDOM (RX):
5 Rounds:
50 Double Unders
25 Kettlebell Swings (53/35)
15 Hand Release Push Ups
(Scored by Time)
(KG conv: 24/16)

INDEPENDENCE (Intermediate):
5 Rounds:
40 Double Unders
20 Kettlebell Swings (35/26)
10 Hand Release Push Ups
(KG conv: 16/12)

LIBERTY (Beginner):
5 Rounds:
30 Single Unders
15 Russian Kettlebell Swings (light)
10 Plate Floor Press (light)

Workout Option 2

Recovery Workout (Checkmark)

30 Minutes At Continuous Zone 2 Effort:
400m Run or 500m Row or 1000m Bike Erg
10 90/90 Hip Switches
16 Bodyweight Lunge Steps
5 Inchworms
20 Second Side Plank (each side)

90/90 Hip Switch

Optional GOWOD Activation (Checkmark)

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.

Calf Stretch In Downward Facing Dog 1 min

Good Morning 1 min

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