SCFit WOD, September 4, 2026
2 ROUNDS
:45-1:00 Light Jog
10 Alternating Samson Lunges
10 Glute Bridges
10 Deadbugs
10 Air Squats
Then:
2 Rounds
100m Build Run
3 Empty Bar Muscle Cleans
3 Empty Bar Front Squats
3 Hang Squat Cleans
FREEDOM (RX)
EVENT 10, 2026 CFG: RUN / SQUAT CLEAN
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (185/125)
(Score is Time)
KG: 85/57.5
INDEPENDENCE (Intermediate)
4 ROUNDS FOR TIME
600m Run
10 Hang Squat Clean (155/105)
(Score is Time)
KG: 70/47.5
LIBERTY (Beginner)
4 ROUNDS FOR TIME
400m Run
8 Dumbbell Hang Power Cleans (light)
8 Dumbbell Front Squats (light)
(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)
1:00 Calf Stretch (each)
1:00 Barbell Quad Smash (each)
(No Measure)
3 SETS
15 Overhead Plate Sit Ups
:30-60 sec Plank (Elbows)
15 Kettlebell Side Bends (each side)
15 Pulse Ups
-Rest 2:00 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.
[Active Deep Squat 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.
EVERY 1:30 (6 SETS)
2 Hang Squat Cleans + 1 Front Squat*
*All 3 reps unbroken, start light build in weight to Moderate-Heavy (RPE 7)
(Score is Heaviest Weight)