“CFA Anywhere” WOD, August 29, 2024

Hey Everyone. I wanted to give a heads up to everyone Sunday, September 1st will be the beginning of our Mayhem 30 Hard Challenge.

It will run for all 30 days of September, with the goal being to successfully complete all tasks every single day.

(This is our condensed and slightly altered version of “75 Hard”.)

For full challenge details, please click on the Workout Prep Notes.

Athletes Notes

Challenge:

• To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.

Mayhem 30 Hard Tasks:

• Complete two 30 minutes workouts (at least one workout must be outside)
• Drink 2/3 of your Bodyweight in ounces of water (Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day)
• Read 10+ Pages in a Non-Fiction Book
• Consume zero Alcohol for the entire 30 days
• Choose any diet and stick with it
• No Cheat Meals
• Take a Daily Progress Picture

LOGGING:

• You will log the number “7” if you completed the ENTIRE 7 bullet points
• Our hope is that every single day of September you are able to Log “7”

FAQs

How does Mayhem 30 Hard work?

• This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.

What happens if you miss a day?

• In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.

We do two 30-minute workouts a day?

• Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.

What diet should I do?

• You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
• Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.

What if I want to do 75 Hard?

• If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here.

2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
6 Alternating Crab Reaches

into

2 Rounds
20 seconds of Line Hops or Single Unders
20 second Sit Ups
20 second rest

Athletes Notes

• Front to Back Leg Swings
• Single Leg Calf Raises
• Alternating Crab Reach
• Line Hops
• Single Unders
• Sit Ups

Tabatas
8 sets: (20 seconds on; 10 seconds off)
Sit Ups

-rest 1:00-

8 sets: (20 seconds on; 10 seconds off)
Line Hops / Single Unders / Double Unders / Crossovers (use this to practice)

-rest 1:00-

8 sets: (20 seconds on; 10 seconds off)
Alternating Leg V-Up

Athletes Notes

Score

• Set 1 Score: Total # of Sit Up Reps
• Set 2 Score: Total # of Line Hop/Single Under/Double Under/Crossover Reps
• Set 3 Score: Total # of Alternating Leg V-Up Reps

Workout Strategy and Flow

• The goal is to stay moving for the whole 20 seconds and only rest during the designated 10 second rest time.
• Sit Ups
• Line Hops or Single Unders or Double Unders or Crossovers (use this time to practice)
• Alternating Leg V Ups

FUN RECOMMENDATION

• Complete each of these tabatas by following along to the Tabata Song ———-Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 1 minute between tabatas when changing to the next song 🙂

FLOW
0:00 – 0:20 Sit Ups
0:20 – 0:30 Rest
0:30 – 0:50 Sit Ups
0:50 – 1:00 Rest
1:00 – 1:20 Sit Ups
1:20 – 1:30 Rest
1:30 – 1:50 Sit Ups
1:50 – 2:00 Rest
2:00 – 2:20 Sit Ups
2:20 – 2:30 Rest
2:30 – 2:50 Sit Ups
2:50 – 3:00 Rest
3:00 – 3:20 Sit Ups
3:20 – 3:30 Rest
3:30 – 3:50 Sit Ups
3:50 – 4:00 Rest

–4:00 – 5:00 Complete Rest–

5:00 – 9:00 Repeat Tabata with Line Hops or Jump Rope Variation

–9:00 – 10:00 Complete Rest–

10:00 – 14:00 Repeat Tabata with Alternating Leg V-Ups

Backpack Option

Tabatas
8 sets: (20 seconds on; 10 seconds off)
Backpack Sit Up

-rest 1:00-

8 sets (20 seconds on; 10 seconds off)
Hops over the backpack

-rest 1:00-

8 sets (20 seconds on; 10 seconds off)
Alternating Leg V Ups (no backpack)

.

2 rounds:
30 second Alternating Calf Stretch
30 second Seal Pose

Athletes Notes

• Alternating Calf Stretch
• Seal Stretch