“CFA Anywhere” WOD, November 10, 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

2-3 Rounds:
5 Forward Arm Circles
5 Reverse Arm Circles
5 Inchworms
5 Dynamic Squat Stretch
10 Sit Ups
:20 Single Unders or Line Hops

Athletes Notes

• Big Arm Circles
• Inchworm to Push Up
• Dynamic Squat Stretch
• Sit Ups
• Single Unders
• Line Hops

20:00 AMRAP
6 Thrusters (2×50/35 or Backpack)
8 alt Single Leg V-Ups
24 Double Unders or Penguin Hops

Athletes Notes

Demo Videos

• Dumbbell Thruster
• Backpack Thruster
• Alternating Leg V-Up
• Double Under
• Penguin Hops

Workout Flow

On a 20:00 clock, complete as many rounds + reps as possible of:
6 Thrusters
8 alt Single Leg V-Ups
24 Double Unders

Scaling

20:00 AMRAP
6 Thrusters (2×35/20 or Backpack)
8 Alternating Single Leg Tuck Up
24 Single Unders or Line Hops