SCFit WOD, November 11, 2025 - Soldier City Fitness

SCFit – Tue, Nov 11

Suggested Warm-Up

Warm-Up

2 ROUNDS

5 Bootstrappers

10 Calf Raises

5/5 Single Leg Box Step-Ups*

Into…

2 ROUNDS

5 Up-Dog to Down Dog

10 Cat/Cows

10 Alt. Box Step-Ups

Hero Workout – All

CHAD (Time)

1,000 Box Step-Ups (20 in) Wear a Ruck Pack (45/35 lb) Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women. A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Score is the time it takes to complete all 1,000 repetitions.

https://www.stepupfoundation.org/our-story

*45/35 added in weight – ruck, plate, vest, or DB

**750/500/250/100 reps are all options for completion

Partner Workout Option

IN TEAMS OF 2… (Time)

FOR TIME*

1000 Box Step-Ups (20)**

*P1 works while P2 rests or completes an EZ Cardio Choice. Split work as needed.

**45/35 added in weight – ruck, plate, vest, or DB.

(Score is Time)

Optional Cool Down – All

FOR RECOVERY

5:00 Foam Roll Legs or 5:00 EZ Bike

(No Measure)