SCFit WOD, September 24, 2026

2 ROUNDS
:30 Easy Air Bike
10 Box Step Ups
10 Banded Lat Press Downs
10 Banded Pull Aparts
10 Hollow Rocks

Then Into…
2 ROUNDS
:30 Moderate Air Bike
6 Box Step Overs
5 Kip Swings
5 Straight-Arm Banded Press Downs

ON A 8:00 CLOCK…
Low Ring or Low Bar Muscle Transition Work

• Freedom (Advanced) – Low Ring Muscle Up Transition + Strict Dip
• Independence (Intermediate) – Low Ring Muscle Up + Kipping/Jumping Ring Dip
• Liberty (Beginner) – Low Ring/Bar Muscle Up Transition + Jumping Dip

FREEDOM (RX)
FOR TIME
60-40-20-40-60
Calorie Air Bike
Complete 20 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 48-32-16-32-48)
(Score is Time)

INDEPENDENCE (Intermediate)
FOR TIME
50-35-20-35-50
Calorie Air Bike
Complete 15 Box Step-Overs (24/20) After Every Set
(Women’s Calories: 40-28-16-28-40)
(Score is Time)

LIBERTY (Beginner)
FOR TIME
30-20-10-20-30
Calorie Air Bike
Complete 10 Box Step-Overs (20/16) After Every Set
(Women’s Calories: 24-16-8-16-24)
(Score is Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Pigeon Stretch (each)
2:00 Couch Stretch (each)
(No Measure)

4 SETS
20 Banded Shoulder Press
20 Banded Overhead Tricep Extension
-Rest 1:00 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.

[Standing Quad Stretch 1 min/side](video)
[Reverse Table 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.