SCFit WOD, September 21, 2026

2:00 Easy Row

Then Into…
2 SETS
7 Banded Pull Aparts
7 Banded Face Pulls
7 Banded Straight-Arm Pulldowns
5 Scap Push Ups
5 Push Ups

Then Into…
2 SETS
5 Burpees
:45 Row, building pace

FREEDOM (RX)
FOR TIME
50 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)

INDEPENDENCE (Intermediate)
FOR TIME
40 Push-Ups
2000m Row
*All athletes same 2k distance.
(Scored by Time)

LIBERTY (Beginner)
FOR TIME
30 Push-Ups
1500m Row
*All athletes same 1.5k distance.
(Scored by Time)

15:00 EMOM
MIN 1 – Max Bench Press or Max DB Bench
MIN 2 – Max Strict Pull-Ups
MIN 3 – Rest
(Score is Total Reps)

Options for Loading:
Barbell – 185/115, 155/95, 135/85
DBs – 70/50, 50/35, 35/25
KG: 85/52.5, 70/42.5, 60/37.5 barbell, 32.5/22.5, 22.5/15, 15/10 DB

Modifications for Strict Pull-Ups:
Banded Strict Pull Ups or Ring Rows

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 4:00 RUNNING CLOCK
1:00 Chest Stretch on the Wall (each)
1:00 Lacrosse Ball Triceps (each)
(No Measure)

3-4 SETS
:30-1:00 Plank (elbows)
-Rest 1:00 between 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.

[PNF Shoulder Internal Rotation 1 min/side](video)
[Roll Over To V Sit 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.