SCFit WOD, September 25, 2026

Tabata Run (8 sets)
20-second run (easy-build to moderate pace)
10-second Walk

Then Into…
3 ROUNDS
10 Banded Pass Throughs
10 Banded Lat Press Downs
10 Banded Pull Aparts
5 Kip Swings
10 Ring Rows

FREEDOM (RX)
4 SETS
ON A 5:00 CLOCK…
800m Run
Max Bar Muscle-Ups in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

INDEPENDENCE (Intermediate)
4 SETS
ON A 5:00 CLOCK…
800m Run
Max Bar Muscle-Ups in Remaining Time (or Kipping Chest to Bar)
-Rest 2:00 b/t Sets-
(Score is Total Reps)

LIBERTY (Beginner)
4 SETS
ON A 5:00 CLOCK…
600m Run
Max Reps of ‘Up Down + Jumping Pull Ups’ in Remaining Time
-Rest 2:00 b/t Sets-
(Score is Total Reps)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Calf Stretch on the Wall (each)
1:00 Banded Shoulder Strap (each)
1:00 Active 90/90
(No Measure)

2 SETS
30 Russian Twist (L+R=1)
30 Flutter Kicks (L+R=1)
30 KB Side Bends (each) @ RPE 6
-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.

[Shoulders Global 1 min](video)
[Calf Stretch In Downward Facing Dog 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.