SCFit WOD, September 10, 2026

2:00 Jump Rope or Machine
Then:
2 ROUNDS
10 Banded Lateral Steps Each Direction
8 Alternating Reverse Lunges
10 Dead Bugs
10 Banded Pull-Aparts
Then:
2 ROUNDS
20 Double Unders or :20 Practice
25ft Single Arm Waiter Walk Right (light)
25ft Single Arm Waiter Walk Left (light)
5 Empty-Bar Strict Press

FREEDOM (RX)
EVERY 3:00 (5 SETS)
50 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (50/35)
50 Double Unders
(Scored by Slowest Set)
KG: 22.5/15

INDEPENDENCE (Intermediate)
EVERY 3:00 (5 SETS)
36 Double Unders
50ft Single Arm Overhead Dumbbell Walking Lunge (35/25)
36 Double Unders
(Scored by Slowest Set)
KG: 15/10

LIBERTY (Beginner)
EVERY 3:00 (5 SETS)
40 Single Unders
50ft Single Dumbbell Walking Lunge (light)
40 Single Unders
(Scored by Slowest Set)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Forearms (each)
1:00 Lacrosse Ball Calves (each)
1:00 Banded Tricep Stretch (each)
(No Measure)

EVERY 1:00 (8:00)
:20 Max Strict Pull-Ups
:40 Rest
(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.

[Roll Over To V Sit 1 min](video)
[Plank Toe Taps 1 min](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.