“CFA Anywhere” WOD, January 31, 2026

*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

AMRAP 5:00
5 Bodyweight Renegade Rows (each side)
10 Step Back Lunges
20 second Plank – on hands or elbows
30 Line Hops (OR Single Unders)

Athletes Notes

• Bodyweight Renegade Row
• Step Back Lunge
• Plank or Elbow Plank
• Line Hops
• Single Unders

Dumbbell Option:
For Time
120 Double Unders or Penguin Hops
30 alt Dumbbell Renegade Rows (2×50/35)
30 alt DB Front Rack Reverse Lunge (2×50/35)
120 Double Unders or Penguin Hops
20 alt Dumbbell Renegade Rows
20 alt DB Front Rack Reverse Lunge
120 Double Unders or Penguin Hops
10 alt Dumbbell Renegade Rows
10 alt DB Front Rack Reverse Lunge

Backpack Option:
For Time
120 Double Unders or Penguin Hops
30/arm 3 Point Backpack Row
30 alt Backpack Goblet Reverse Lunge
120 Double Unders or Penguin Hops
20/arm 3 Point Backpack Row
20 alt Backpack Goblet Reverse Lunge
120 Double Unders or Penguin Hops
10/arm 3 Point Backpack Row
10 alt Backpack Goblet Reverse Lunge

Athletes Notes

Demo Videos

• Double Under
• Penguin Hops
• Dumbbell Renegade Row
• Alternating Double DB Step Back Lunges Front Rack
• 3-point Single Arm Backpack Row
• Backpack Stepback Lunges – goblet hold

Scaling

• Scale weight to 2×35/20 or as needed.
• Substitute Single Unders instead of Double Unders.