SCFit WOD, October 29, 2026

2 ROUNDS
:45 Easy Row
8 Alternating Samson Lunges
8 Air Squats
8 Scap Push-Ups
6 Hand Release Push-Ups

Then into…
2 ROUNDS (With an Empty Bar)
:30 Row (build in pace)
5 Front Squats
5 Strict Press
5 Push Press

FREEDOM (RX)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (95/65)
(Score Each Set for Time)
KG: 42.5/30

INDEPENDENCE (Intermediate)
EVERY 3:00 (6 SETS)
15/12 Calorie Row
12 Thrusters (75/55)
(Score Each Set for Time)
KG: 35/25

LIBERTY (Beginner)
EVERY 3:00 (6 SETS)
12/10 Calorie Row
10 Dumbbell Thrusters (light)
(Score Each Set for Time)

3-4 SETS
8 Strict Press (Moderate-Heavy)
12 Hammer Curls (Moderate)
24 Standing Banded Tricep Extensions
-Rest 1:1 b/t sets-
(No Measure)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Barbell Quad Smash (each)
2:00 Front Rack Fixer
(No Measure)

TABATA, 8 SETS (4:00 Total)
:20 Bent Over Plate Rows
:10 Rest
-No Additional Rest between Sets-
(Scored by Total Reps)

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 Pec Stretch 1 min/side](video)
[Pigeon 1 min/side](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.