SCFit WOD, October 23, 2025
SCFit – Thu, Oct 23
Suggested Warm-Up
Warm-Up
1 ROUND
10 Band Supinated Pull-Aparts
10 Banded Upright Rows
10 Banded Face Pulls
10 Banded Dante Rows
5/5 Crossbody Band Pulls
Into…
2 ROUNDS
:30 Cardio Choice
10 Russian KB Swings
10 Sit-Ups
5/5 Single Arm Ring Rows
Workout – All
EMOM x 30 MINUTES
MIN 1&2 – Cardio Choice
MIN 3 – Max Strict Ring Muscle-Ups, Strict Ring Rows, or Slow DB Over Rows
MIN 4 – Max Sit-Ups or Weighted Sit-Ups
MIN 5 – DBL KB or DB Front Rack Hold (Athlete Choice)
MIN 6 – Rest
(No Measure)
Optional Cool Down – All
2-3 SETS FOR QUALITY
5 Bodyweight Kang Squats
10 Arm Haulers
15 Glute Bridge Ups
1:00/1:00 Couch Stretch
-Rest as Needed b/t Sets-
(No Measure)