“CFA Anywhere” WOD, December 6, 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 Single Leg RDL or Single Dumbbell Deadlifts
10 Step Back Lunges
5 Inchworms
5 Box Step Up
5 Broad Jumps

Athletes Notes

• Single Leg Dumbbell RDL
• Single Arm Dumbbell Suitcase Deadlift
• Step Back Lunge
• Inchworm to Push Up
• Box Step Up
• Broad Jump

3 sets
6 Deadlifts + 6 alt Reverse Lunges
4 Deadlifts + 4 alt Reverse Lunges
2 Deadlifts + 2 alt Reverse Lunges
-rest 2:00 between sets-

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Demo Videos

• Dumbbell Deadlift
• Double Dumbbell Reverse Lunge
• Backpack Deadlift
• Backpack Reverse Lunges

Workout Flow

6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges

-rest 2:00-

6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges

-rest 2:00-

6 Deadlifts
6 alt Reverse Lunges
4 Deadlifts
4 alt Reverse Lunges
2 Deadlifts
2 alt Reverse Lunges

Scaling

Lower weight to 2×35/20 or as needed.

8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (24) or Burpee Broad Jump

-rest 4:00-

8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (20) or Burpee Broad Jump

*score total reps for each Tabata set

Athletes Notes

Demo Videos

• Burpee Box Jump Over
• Burpee Broad Jump

Workout Flow

0:00-4:00
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest

4:00-8:00
Rest

8:00-12:00
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest
:20 Burpee Box Jump Overs
:10 rest

Scaling

8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (20) or Burpee Broad Jump

-rest 4:00-

8 rounds
(:20 work / :10 rest)
Burpee Box Jump Over (16) or Burpee Broad Jump

*score total reps for each Tabata set

If space is a concern, can sub Burpee Tuck Jump.