SCFit WOD, November 13, 2026
2:00 Easy Row
Then Into…
2 ROUNDS
10 Hip Circles (each direction)
8 Cossack Squats (alternating)
10 Glute Bridges
:20 Hollow Hold
10 Good Mornings (PVC or empty bar)
Then Into…
2 ROUNDS
5/4 Calorie Row at workout pace (3 quick pulls, then settle in)
10 Wall Balls at workout weight
5 Deadlifts with an empty bar (3-second lower)
FREEDOM (RX)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls (20/14)
(Score is Rounds + Reps)
KG: 9/6
INDEPENDENCE (Intermediate)
AMRAP 15:00
15/12 Calorie Row
15 Wall Balls 14/10)
(Score is Rounds + Reps)
KG: 6/4
LIBERTY (Beginner)
AMRAP 15:00
12/10 Calorie Row
12 Wall Ball Thrusters (light)
(Score is Rounds + Reps)
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 V-Stretch Against the Wall
(No Measure)
3-4 SETS
10-12 Chest-Supported Dumbbell Rows @ RPE 7-8
15 Banded Face Pulls
-Rest 1:00-1:30 b/t Sets-
(No Measure)
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.
[Roll Over To V Sit 1 min](video)
[Active Frog 1 min](video)
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.
3 SETS
10 Deadlifts*
*Start Mod-Heavy and Build to Heavy
-Rest as Needed b/t Sets-
(Score is Heaviest Weight)