“CFA Anywhere” WOD, October 31, 2025

*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view

*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf

7:00 AMRAP
30 seconds Jumping Jacks
5 Inchworm to Push Up
10 Glute Bridges
10 Scap Push Ups
10 Step Back Lunges
5 Slow X Jump (no jump)

Athletes Notes

• Jumping Jacks
• Inchworm to Pushup
• Glute Bridges
• Scap Only Push Up
• Step Back Lunge
• X-Jumps No Jump

4 sets
16-20 alt Weighted Diagonal Walking Lunge (2×50/35 or Backpack)
-rest 1:30 b/t sets-

Athletes Notes

Demo Videos

• Dumbbell Diagonal Walking Lunge – hold dumbbells in back rack
• Diagonal Backpack Walking Lunge

Workout Flow

16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge
-rest 1:30-
16-20 alt Weighted Diagonal Walking Lunge

Scaling

Scale weight to 2×35/25 or as needed, or perform Bodyweight Diagonal Walking Lunge.

4 sets
10 alt Renegade Row (50/35)
:60 Max Distance Farmer Carry (2×50/35)
-rest 1:30 b/t sets-

-OR-
4 sets
20 alt Plank Shoulder Taps
:30/arm Max Distance Backpack Suitcase Carry
-rest 1:30 b/t sets-

Athletes Notes

Demo Videos

• Dumbbell Renegade Row
• Double Dumbbell Farmer Carry
• Plank Shoulder Taps
• Backpack Suitcase Carry

Workout Flow

10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry
-rest 1:30-
10 alt Renegade Row
:60 Max Distance Farmer Carry

Scaling

Scale weights to 35/20 or as needed.