SCFit WOD, November 15, 2026

2 ROUNDS
10 Arm Circles Forward + Backward
8 Alternating World’s Greatest Stretch
10 Air Squats
:20 Front Plank
50ft Light Dumbbell Farmer Carry

Then into…
2 ROUNDS
50ft Moderate DumbbellFarmer Carry
10 Air Squats

FREEDOM (RX)
FOR TIME
800m DB Farmer Carry (50s/35s)*
*Perform 25 Air Squats every time you break
(Score is Time)
KG: 22.5/15, 45/32.5
* Option for Sandbag Front Rack Carry (100/70)

INDEPENDENCE (Intermediate)
FOR TIME
800m DB Farmer Carry (35s/25s)*
*Perform 25 Air Squats every time you break
(Score is Time)
KG: 15/10

LIBERTY (Beginner)
FOR TIME
600m DB Farmer Carry (light)*
*Perform 15 Air Squats every time you break
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
1:00 Lacrosse Ball Traps (each)
(No Measure)

3 SETS
15 Reverse Hypers or Prone Supermans
:30-:45 Hollow Body Hold
-Rest 1:00 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.

[Calf Stretch In Downward Facing Dog 1 min](video)
[Overhead Activation 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.