“CFA Anywhere” WOD, December 1, 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 Rounds
15 Jumping Jacks
30 High Knees
10 Single Leg Glute Bridges (each side)
5 Inchworm to Push Up

1 Rounds
200m Run
10 Air Squats
5 Burpees

Athletes Notes

• Jumping Jacks
• High Knees
• Single Leg Banded Glute Bridge – no band
• Inchworm to Push Up
• Air Squats
• Burpee

For Time
400m Run
21 Air Squats
21 Burpees
400m Run
15 Air Squats
15 Burpees
400m Run
9 Air Squats
9 Burpees
400m Run
15 Air Squats
15 Burpees
400m Run
21 Air Squats
21 Burpees

*Can sub 40 Jumping Jacks + 40 Skater Side Jumps for each 400m Run

Athletes Notes

Demo Videos

• Air Squats
• Burpee

Workout Flow

As quickly as possible, complete:
400m Run
21 Air Squats + 21 Burpees
400m Run
15 Air Squats + 15 Burpees
400m Run
9 Air Squats + 9 Burpees
400m Run
15 Air Squats + 15 Burpees
400m Run
21 Air Squats + 21 Burpees

Scaling

For Time
300m Run
15 Air Squats
15 Burpees
300m Run
10 Air Squats
10 Burpees
300m Run
5 Air Squats
5 Burpees
300m Run
10 Air Squats
10 Burpees
300m Run
15 Air Squats
15 Burpees

*Can sub 30 Jumping Jacks + 30 Skater Side Jumps for each 300m Run