SCFit WOD, October 20, 2025

BySoldierCityFitness
SCFit – Mon, Oct 20

Suggested Warm-Up
Warm-Up

2 ROUNDS

1:00 Bike

10 Air Squats → Jumping Air Squat

10 Step-Ups

10 Scap Pull ups

10 Strict Knee Raises

Into

2 ROUNDS

1:00 Bike

10 Box Jumps

5/5 Hand Over Hand Ring Row

10 Kipping Knee Raises

Skill – All
ON A 10:00 RUNNING CLOCK…

Practice Rope Climbs*

*Rope Climb Options…

BEG – Rope Pull to Stand / Rope Hang

INT – J-Hook/ Rope Climb

ADV – Legless / Seated / L-Sit

(No Measure)

Workout – Performance
FOR TIME (Time)

50/40 Cal Bike

50 Box Jumps (24/20)

5 Rope Climbs

40/30 Cal Bike

40 Box Jumps

4 Rope Climbs

30/25 Cal Bike

30 Box Jumps

3 Rope Climbs

(Score is Time)

Workout – Fitness
FOR TIME (Time)

50/40 Cal Bike

50 Box Jumps (20)

5 Lay to Stands*

40/30 Cal Bike

40 Box Jumps

4 Lay to Stands*

30/25 Cal Bike

30 Box Jumps

3 Lay to Stands*

*Options to sub any Climb adjustment from Skill Session or 20 Slow Deadbugs for each Rope Climb station (if not climbing).

(Score is Time)

Optional Cool Down – All
2-3 SETS FOR QUALITY

5 Up Dog to Down Dog

1:00/1:00 Lacrossball Foot Smash

2:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

Extra Credit – All

NOTE — October’s extra credit focus will revolve around CHAD Prep & Deadlift Accessory.

1.) FOR QUALITY

600/400 Alt. Box Step-Ups (24/20)

Week 3 of 5 — “Chad” Extra Credit

(No Measure)

Deadlift (2.) 5×5*)

*Build and stay at Moderate-Heavy weight across all sets.

(Score is Weight)