SCFit WOD, October 2, 2025

BySoldierCityFitness
SCFit – Thu, Oct 2

Suggested Warm-Up
Warm-Up

TEAMS OF 2…

1 ROUND (Each)

P1: 2:00 Cal Row

P2: AMRAP x 2 MINUTES…4 Box Step-Ups + 6 KB Deadlifts + 8 Crunches

Into…

1 ROUND (Each)

P1: 2:00 Cal Row

P2: AMRAP x 2 MINUTES…2 Box Jumps + 4 Russian KB Swings + 6 Sit-Ups

Partner Workout – Performance
IN TEAMS OF 2… (Time)

FOR TIME*

80-60-40-20**

Box Jumps (24/20)

Russian KB Swings (70/53)

Sit-Ups

Cal Row

*P1 works while P2 rests. Split work as needed.

**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (32/24)

Solo Workout Option – Performance
SOLO WORKOUT OPTION (Time)

FOR TIME

40-30-20-10

Box Jumps (24/20)

Russian KB Swings (70/53)

Sit-Ups

Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (32/24)

Partner Workout – Fitness
IN TEAMS OF 2… (Time)

FOR TIME*

80-60-40-20

Box Jumps (20)

Russian KB Swings (53/35)

Sit-Ups

Cal Row**

*P1 works while P2 rests. Split work as needed.

**Alt. Cals: 70-50-30-15.

(Score is Time)

KG KB: (24/16)

Solo Workout Option – Fitness
FOR TIME (Time)

40-30-20-10

Box Jumps (20)

Russian KB Swings (53/35)

Sit-Ups

Cal Row*

*Alt. Cals: 30-25-15-8.

(Score is Time)

KG KB: (24/16)

Optional Cool Down – All
FOR QUALITY

1:00/1:00 Couch Stretch

1:00 Olympic Wall Stretch

1:00 Frog Stretch

2:00 Foam Roll Lower Body

(No Measure)