SCFit WOD, October 2, 2026

2:00 Air Bike

Then Into…
2 ROUNDS
10 Banded Good Mornings
10 Glute Bridges
10 Deadbugs
10 Cossack Squats
10 Dynamic Squat Stretches

Then Into…
2 ROUNDS
:20 Build Air Bike
5 Empty-Bar Good Mornings
5 Tempo Empty-Bar Back Squats (slow and controlled)

FREEDOM (RX)
5 SETS
2:00 AMRAP
10 Back Squats (185/125)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 85/57.5
*Bar taken from the rack

INDEPENDENCE (Intermediate)
5 SETS
2:00 AMRAP
10 Back Squats (155/105)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
KG: 70/47.5
*Bar taken from the rack

LIBERTY (Beginner)
5 SETS
2:00 AMRAP
8 Back Squats (light)
Max Calorie Air Bike in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Cals)
*Bar taken from the rack

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
2:00 Bottom of the Squat Stretch (wall)
1:00 Periformis Stretch (each)
(No Measure)

3-4 SETS
20 Lateral Box Step Ups (20)
10 Dumbbell Bulgarian Split Squats (each) @ RPE 7
-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.

[Active Deep Squat 1 min](video)
[90 To 90 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.