“CFA Anywhere” WOD, December 9, 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

4:00 AMRAP
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg RDLs (each side)
10 Box Step Ups

Athletes Notes

• Scap Only Push Up
• Knee Push Up
• Bodyweight Single Leg RDL
• Box Step Up

3 sets @ consistent effort
5 minute AMRAP
10 Push Press (2×50/35 or Backpack)
5 Box Jump w/ Step Down (24/20)
10 Deadlift (2×50/35 or Backpack)
5 Box Jump w/ Step Down (24/20)
-rest 3:00 between sets-

Athletes Notes

Demo Videos

• Double Dumbbell Push Press
• Backpack Push Press
• Dumbbell Deadlift
• Backpack Deadlift
• Box Jump

Flow

0:00-5:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump

5:00-8:00
Rest

8:00-13:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump

13:00-16:00
Rest

16:00-21:00
Complete as many rounds+reps as possible of:
10 Push Press
5 Box Jump
10 Deadlift
5 Box Jump

Scaling

3 sets @ consistent effort
5 minute AMRAP
10 Push Press (2×35/20 or Backpack)
5 Box Jump w/ Step Down (20)
10 Deadlift (2×35/20 or Backpack)
5 Box Jump w/ Step Down (20)
-rest 3:00 between sets-