“CFA Anywhere” WOD, April 28, 2026

Mayhem Affiliate – At Home – Tue, Apr 28

Moms Mods and Scaling/Sub Documents

*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

Warm Up

3-4 Rounds
5 Scap Pull Ups
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Knee Push Ups
5 Inchworm

Athletes Notes

Pulling Strength (4 Rounds for reps)

Strict Pull Up option
Max reps w/ 3 sec hold at the top
-rest 3:00-
Max reps w/ 2 sec hold at the top
-rest 3:00-
Max reps w/ 1 sec hold at the top
-rest 3:00-
Max reps w/ no extra hold

No Pull Up option
Dumbbell (2×50/35) or Backpack Bent Over Row
Max reps w/ 3 sec hold at the top
-rest 3:00-
Max reps w/ 2 sec hold at the top
-rest 3:00-
Max reps w/ 1 sec hold at the top
-rest 3:00-
Max reps w/ no extra hold

Athletes Notes

Demo Videos

Flow

Max set Strict Pull Ups with 3 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with 2 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with 1 sec hold at the top of each rep
-rest 3:00-
Max set Strict Pull Ups with no hold

Scaling

Substitute Banded Strict Pull Ups or perform No Pull Up option with 2×35/20 Dumbbells

Golden State Warriors (3 Rounds for reps)

Tabata Push Ups

-rest 2:00-

Tabata Burpees

-rest 2:00-

Tabata No Push Up Burpee

*Each tabata is 8 sets of :20 work + :10 rest (total of 4:00 per tabata)

Athletes Notes

Demo Videos

Flow

For max reps
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest
:20 Push Ups / :10 rest

-rest 2:00-

For max reps
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest
:20 Burpees / :10 rest

-rest 2:00-

For max reps
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest
:20 No Push Up Burpees / :10 rest

Scaling

Tabata Elevated Push Up

-rest 2:00-

Tabata Burpees (can step back/step up)

-rest 2:00-

Tabata No Push Up Burpee