Service Member & Family Care

Workouts of the Day


The SCGuardFit Workout of the Day (WOD) utilizes the Army’s Physical Readiness Training (PRT) exercises which focus primarily on body weight exercises; while put into a format that is similar to CrossFit WODs. CrossFit WODs are known for their effectiveness in forging fitness through intensity from novice to elite athletes. Intensity, by CrossFit’s definition is: “the amount of work done in the shortest time possible” (while being safe). SCGuardFit WODs require the same intensity, but they use the PRT exercises. This provides several significant benefits to all SCGuardFit participants.

Today’s Workouts:


4 Rounds for time
25m Bear Crawl
10 Burpees
25m Bear Crawl
10 Y Squats


4 Rounds for time:
50m Bear Crawl
10 Burpees
50m Bear Crawl
10 Y Squats


4 Rounds for time:
50m Bear Crawl
20 Burpees
50m Bear Crawl
20 Y Squats

Benefits to the Individual:

  • The WODs are FREE, they do not require a gym membership, and there is little to no equipment to purchase
  • Convenience:
    • Including stretching, it takes less than 35 minutes to complete each WOD
    • Can be completed anywhere
    • Workouts are developed for you
    • All exercises can be found in the PRT manual or on the PRT app
  • Challenges everyone from those personnel getting back into fitness to those more elite athletes
  • Will create positive change in mental toughness, physical fitness, and an individual’s image
  • More positive outlook on life, less prone to injury, and less susceptible to illness
  • Sense of belonging to a community that shares a common goal

Benefits to the Unit:

  • Enhanced readiness:
    • Reduction of APFT and Height/Weight failures and FLAGs
    • Greater performance in physical fitness, work capacity, and mental toughness
    • Reduction in work related injuries (LODs)
  • WODs can be used for remedial or regular PT programs
  • Supervisors can use the SCGuardFit Facebook page to monitor remedial PT personnel’s progress/commitment
  • Enhanced unit morale

WOD levels:

There are three WODs that are provided on a daily basis (Mon-Fri) and one Challenge WOD that will be posted monthly:

  • Toughening: Remedial PT population (APFT Score: 0-179)
  • Sustaining: Average PT population (APFT Score: 180-239)
  • Advanced: Above average PT population (APFT Score: 240-300)
  • Challenge: Designed to challenge personnel’s physical and mental strength/stamina

*All WODs/exercises can be modified/substituted according to one’s fitness level or circumstances.