SCFit WOD, October 5, 2026
3:00 AMRAP
8 Alternating Low Box Step Ups
8 Alternating Reverse Lunges
8 Banded Good Mornings
8 PVC Pass Throughs
Then Into…
2 SETS (Empty Barbell)
5 Romanian Deadlifts
5 Hang Power Cleans
5 Strict Press
3 Power Clean + Strict Press
TIME PERMITTING (Burgener Style Flow)
5 Down and Up
5 Elbows High and Outside
5 Muscle Cleans
5 Hang Power Cleans
5 Push Jerks
Then Into…
3 Touch and Go Power Clean and Jerk at the Light Weight
5 Box Step Ups (20″)
FREEDOM (RX) / INDEPENDENCE (Intermediate)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (20″)
(Scored by Total Reps)
*If you are planning to use a weighted vest/ruck for Chad, you should use that weight today.
LIBERTY (Beginner)
“OCTOBER MONTHLY CHALLENGE”
15:00 AMRAP
Max Box Step Ups (low box)
(Scored by Total Reps)
NOTE — In the month of October, we are building capacity towards the CHAD workout on 11/11. This week’s work is included in the class. All of the additional volume training will be included in the Optional Accessory each week.
3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Couch Stretch (each)
1:00 Lacrosse Ball Feet (each)
1:00 Lacrosse Ball Calves (each)
(No Measure)
5:00 Active Flush on a Bike
(No Measure)
* Nice and easy pace to help muscles recover after the workout.
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.
[Standing Quad Stretch 1 min/side](video)
[The Knight Stretch 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.
EVERY 1:00 (5:00)
5 Power Clean and Jerk (light)
-straight into-
EVERY 1:00 (5:00)
3 Power Clean and Jerk (moderate)
-straight into-
EVERY :30 (5:00)
1 Power Clean and Jerk (heavy)
(Scored by Heaviest Weight)
*Note — All reps for all lifts today are meant to be ‘touch and go’. Default for the Jerk is Push Jerk (Split Jerk can be used if athlete is accustomed). Use the same light weight for all 5 reps sets, then increase the load to moderate and use the same weight for all 3 rep sets, then increase the weight to heavy and use the same weight for all 1 rep sets.