SCFit WOD, October 6, 2025

BySoldierCityFitness
SCFit – Mon, Oct 6

Suggested Warm-Up
Warm-Up

1 ROUND

200m Run

10 Toe Touch Jumping Jacks

10 Up-Downs

100m Run

10 Toe Touch Jumping Jacks

5 Burpees

Into…

1-2 ROUNDS (Time Permitting)

6 SLOW Deadlifts

8 Scap Pull-Ups

10 Ring Rows

12 Alt. Elbow Punches

Strength – All
Power Clean (ON A 20:00 RUNNING CLOCK…

Build a 1-RM Power Clean)

(Score is Weight)

Week 1 of 7

The Other CF Total Strength Cycle

Week 1 – Testing Week

Weeks 2-5 – Sets of 3,2,1 (different from Squat + Bench)

Week 6 – Deload Week

Week 7 – Retest

Workout – Performance
FOR TIME (Time)

21-15-9*

Deadlifts (185/135)

Chest to Bars

*Complete a 400m Run after each round.

(Score is Time)

KG BB: (85/60)

Workout – Fitness
FOR TIME (Time)

21-15-9*

Deadlifts (135/95)

Jumping Pull-Ups

*Complete a 400m Run after each round.

(Score is Time)

KG BB: (60/42.5)

Optional Cool Down – All
EMOM x 6 MINUTES

MIN 1 – :45 Alt. Groiners w/Twist

MIN 2 – :45 Alt. Deadbugs

MIN 3 – :45 Rebound Pose w/Box Breathing*

*Box Breathing = :04 Inhale + :04 Hold + :04 Exhale + :04 Hold

(No Measure)

Extra Credit – All

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

1.) FOR QUALITY

300/200 Alt. Box Step-Ups (24/20)

Week 1 of 5 — “Chad” Extra Credit

(No Measure)

2.) 3-4 SETS (Weight)

10/10 Single Leg Barbell RDL

*Keep weight Light-Mod.

(Score is Weight)