SCFit WOD, September 25, 2025 - Soldier City Fitness

SCFit – Thu, Sep 25

Suggested Warm-Up

Warm-Up

TABATA #1 (8 ROUNDS, :20 ON // :10 OFF)

MVMT 1 – Cardio Choice #1 (increase pace/RPM every round)

MVMT 2 – Alt. Plank Shoulder Taps

-Rest 1:00-

TABATA #2

MVMT 1 – Cardio Choice #2 (increase pace/RPM every round)

MVMT 2 – Hollow Hold/ Rocks

Workout – All

EMOM x 30 MINUTES (AMRAP – Reps)

MIN 1 – :45 Max Cal Cardio Choice 1

MIN 2 – :45 Up-Down Broad Jumps

MIN 3 – :45 Max Cal Cardio Choice 2

MIN 4 – Plank

MIN 5 – Rest

(Score is Total Reps of MIN1-MIN3)

Optional Cool Down – All

5-10 MIN YOGA FLOW…

Up Dog to Down Dog

3-Legged Dog

Cat/Cows

Child’s Pose

Rebound Pose

(No Measure)