“CFA Anywhere” WOD, December 31, 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

5:00 AMRAP
5 (per side) Single Leg RDL or Single Dumbbell Deadlifts
10 Step Back Lunges
10 Air Squats
20 second Plank – on hands or elbows

Athletes Notes

• Single Leg Dumbbell RDL
• Backpack Single Leg RDL
• Single Arm Dumbbell Suitcase Deadlift
• Step Back Lunge
• Air Squats
• Plank or Elbow Plank

5 sets (1 every 3:00)
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
*Dumbbell (2×50/35) or Backpack

Athletes Notes

Demo Videos

• Dumbbell Deadlift
• Dumbbell Front Squats
• Double Dumbbell Front Rack Walking Lunge
• Backpack Deadlift
• Backpack Front Squat
• Single Arm Backpack Front Rack Walking Lunge – 6 on left arm, 6 on right arm

Flow

0:00-3:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-

3:00-6:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-

6:00-9:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-

9:00-12:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps
-rest remainder of time-

12:00-15:00
12 Deadlift
12 Front Squat
12 alt Front Rack Walking Lunge steps

Scaling

Scale weight to 2×35/20 or as needed.
Can perform forward lunge steps in place if necessary.

For Time
Accumulate 1:30 L-Sit on Dumbbells (or Hollow Hold)

Athletes Notes

Demo Videos

• L-Sit Hold with hands on dumbbell handles
• Hollow Hold

Flow

As quickly as possible, accumulate
1:30 in an L-Sit Hold on dumbbells (or Hollow Hold)

*Score total time including any rest/breaks.

Scaling

For Time
Accumulate 1:30 Hollow Hold or Tuck Hold