SCFit WOD, September 13, 2026

3 Rounds
:30 Easy Run
10 Banded Pull Aparts
10 PVC Pass Throughs
10 Samson Lunges
10 Dynamic Squat Stretches

FREEDOM (RX)
FOR TIME
1000m Run
100 Push Ups
1000m Run
200 Air Squats
1000m Run
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
1000m Run
75 Push Ups
1000m Run
150 Air Squats
1000m Run
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
600m Run
50 Knee Push Ups
600m Run
100 Air Squats
600m Run
(Scored by Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pec Stretch on The Ground (each)
2:00 Foam Roll Calves
2:00 Foam Roll Low Back
(No Measure)

3 SETS
10 Double DB Triceps Kickbacks @ RPE 7
20 Banded Triceps Press Downs
-Rest 2:00 b/t Sets-
(No Measure)

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.