SCFit WOD, September 5, 2026

EMOM x 5:00
Minute 1: 8 Air Squats + 8 Lunges + 8 Bootstrappers
Minute 2: 30 seconds of Single Unders
Minute 3: 30 seconds of Double Unders
Minute 4: 30 seconds of Crossover Singles
Minute 5: 30 seconds of Triple Unders
* Progress through each level until you reach the one you’re planning to use for the workout. Then, repeat that skill in the EMOM until the end of the 5 minutes.

INTO
Quick review of gymnastic options (3:00)

INTO
7 minutes to build to deadlift workout weight. In between each set, perform one set of gymnastics, building towards planned workout movement. Athletes should proceed through these progressions:
-3-5 Strict Pull Ups or Ring Rows
-3-5 Kipping Pull Ups OR Jumping Pull Ups
-3-5 Bar Muscle-Ups OR Chest to Bar Pull Ups (or movement of choice)

FREEDOM (RX)
“PARTNER TRIPLE PIG”
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Bar Muscle Ups
15 GHD Wall-Ball Sit-Ups (20/14)
20 Triple Unders OR 40 Crossover Singles OR 60 Double Unders
3 Deadlifts (365/255)

1 ROUND EACH
15 Bar Muscle Ups
20 GHD wall-ball Sit-Up (20/14)
25 Triple Unders OR 50 Crossover Singles OR 75 Double Unders
6 Deadlifts (365/255)

1 ROUND EACH
20 Bar Muscle Ups
25 GHD wall-ball Sit-Up (20/14)
30 Triple Unders OR 60 Crossover Singles OR 90 Double Unders
9 Deadlifts (365/255)
(Score is Total Time)
KG: 165/115
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

INDEPENDENCE (Intermediate)
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
5 Bar Muscle Ups (or 10 Chest to Bar)
15 GHD Wall-Ball Sit-Ups (14/10)
60 Double Unders
3 Deadlifts (315/205)

1 ROUND EACH
10 Bar Muscle Ups (or 20 Chest to Bar)
20 GHD Wall-Ball Sit-Ups (14/10)
75 Double Unders
6 Deadlifts (315/205)

1 ROUND EACH
15 Bar Muscle Ups (or 30 Chest to Bar)
25 GHD Wall-Ball Sit-Ups (14/10)
90 Double Unders
9 Deadlifts (315/205)
(Score is Total Time)
KG: 142.5/92.5
*No wall ball toss on GHD unless proper setup and safety check. Option to sub abmat sit-up w/ wall ball toss to wall OR Weighted Wall Ball GHDs without toss.

LIBERTY (Beginner)
IN TEAMS OF 2 (1:1 WORK/REST)
1 ROUND EACH
10 Jumping Pull Ups
15 Sit Ups
60 Single Unders
10 Dumbbell Deadlifts (moderate)

1 ROUND EACH
15 Jumping Pull Ups
20 Sit Ups
75 Single Unders
15 Dumbbell Deadlifts (moderate)

1 ROUND EACH
20 Jumping Pull Ups
25 Sit Ups
90 Single Unders
20 Dumbbell Deadlifts (moderate)
(Score is Total Time)

3:00-5:00 Easy Cardio (Any Machine or Jog)
Then Into…
ON A 6:00 RUNNING CLOCK
1:00 Lacrosse Ball Shoulders (each)
1:00 Lacrosse Ball Calves (each)
2:00 V-Sit Stretch Against the Wall
(No Measure)

FOR QUALITY
Max Time Front Rack Sandbag Hold @ RPE 8
*10:00 Time Cap
(Score is Time)

Adjustment Options…
– Odd Object
– Double Dumbbell Front Hold or Kettlebell
– Choose a weight that allows you to hold for 2:00+.

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.

[Roll Over To V Sit 1 min](video)
[Good Morning 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.