SCFit WOD, November 1, 2023
WORKOUT (PERFORMANCE)
2 SETS FOR TIME*
200m KB Farmers Carry (53/35)**
100 Double Unders
50/40 Cal Bike
25 Toes to Bar
*Option to partition movements as
needed. Once starting a movement, you
must complete allotted reps.
**Option to use 50/35 DBs.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
WORKOUT (FITNESS)
2 SETS FOR TIME*
200m KB Farmers Carry (35/26)**
200 Single Unders
40/35 Cal Bike
25 Knees to Chest
*Option to partition movements as
needed. Once starting a movement, you
must complete allotted reps.
**Option to use 35/25 DBs.
-Rest 3:00 b/t Sets-
(Score is Slowest Set)
OPTIONAL COOL DOWN (ALL)
2-3 SETS FOR QUALITY
10/10 Seated Single Leg Lifts
:30 Child’s Pose w/Lat Stretch
10 Seated Double Leg Lifts
30 Banded Tricep Extensions
-Rest as Needed b/t Sets-
(No Measure)
EMOM x 8 MINUTES (:40 ON /:20 OFF )
MIN 1 – Cal Bike
MIN 2 – Single Arm Suitcase Hold (switch at halfway mark) / Farmer Hold
MIN 3 – Single Unders / Single-Single-Doubles or Double Unders
MIN 4 – Tuck-Ups / Kip Swings
SKILL (ALL)
ON AN 8:00 RUNNING CLOCK…
Practice Toes to Bar*
*Practice Straight Leg or Bent Knee variation of the Toes to Bar. Straight Leg
requires more hamstring flexibility while the Bent Knee may allow for faster cycle
time.
(No Measure)