SCFit WOD, September 2, 2023
WORKOUT (PERFORMANCE)
AMRAP x 25 MINUTES*
400m Run
30 Box Jumps (30/24)
30 Back Rack Lunges (135/95)
50 Sit-Ups
200m Run
15 Box Jumps
30 Back Rack Alt. Lunges
25 Sit-Ups
*Each 100m counts as 1 rep. For
example, if an athlete finishes 1 round +
30 Box Jumps their score would be 1
Rounds + 34 Reps.
(Score is Rounds + Reps)
WORKOUT (FITNESS)
AMRAP x 25 MINUTES*
400m Run
20 Box Jumps (24/20)
20 Back Rack Alt. Lunges (95/65)
40 Sit-Ups
200m Run
10 Box Jumps
20 Back Rack Lunges
20 Sit-Ups
*Each 100m counts as 1 rep. For
example, if an athlete finishes 1 round
+ 30 Box Jumps their score would be 1
Rounds + 34 Reps.
(Score is Rounds + Reps)
PARTNER WORKOUT OPTION
IN TEAMS OF 2…
AMRAP x 25 MINUTES*
400m Run**
60 Box Jumps (30/24)
80 Back Rack Alt. Lunges (Athlete Choice)
100 Sit-Ups
*P1 works while P2 rests. 400m Run is
completed together, all other work is
split as needed.
**Each 100m counts as 1 Rep.
(Score is Rounds + Reps)
OPTIONAL COOL DOWN (ALL)
EMOM x 9 MINUTES
MIN 1 – :25/:25 Half Pigeon Stretch on Box
MIN 2 – Lat Prayer Stretch on Box
MIN 3 – 1:00 Childs Pose
(No Measure)
SOLO WARM-UP OPTION
2 ROUNDS
200m Run
8 Walking Lunges
8 Alt. Box Step-Ups*
8 Straight Leg Sit-Ups
*Rnd 2 complete to higher box.
Into…
2 ROUNDS
6 Box Jumps
8 Alt. BB Back Rack Alt. Lunges
10 Sit-Ups
PARTNER WARM-UP OPTION
IN TEAMS OF 2…
2 ROUNDS*
P1: 200m Run
P2: AMRAP of 6 Alt. Box Step-Ups + 8
Sit-Ups
Into…
2 ROUNDS*
P1: 200m Run
P2: AMRAP of 4 Box Jumps + 8 BB Back
Rack Alt. Lunges
*Partners work through both sections
twice.