“CFA Anywhere” WOD, January 17, 2026

*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

4:00 AMRAP
4 Box Step Up (each side)
2 Broad Jumps
4 Up Downs (aka No Push Up Burpee)
8 Step Back Lunges

Athletes Notes

• Box Step Up
• Broad Jump
• No Push Up Burpee
• Step Back Lunge

2 sets @ consistent effort
8 minute AMRAP
8 Box Jump Over (24/20) or Broad Jump
8 Burpee
16 alt Walking Lunge
-rest 4:00 between sets-

Athletes Notes

Demo Videos

• Box Jump Over
• Broad Jump
• Burpee
• Bodyweight Walking Lunge

Flow

0:00-8:00
Complete as many rounds and reps as possible of:
8 Box Jump Over
8 Burpee
16 alt Walking Lunge

8:00-12:00
Rest

12:00-20:00
Complete as many rounds and reps as possible of:
8 Box Jump Over
8 Burpee
16 alt Walking Lunge

Scaling

No scaling needed!