“CFA Anywhere” WOD, July 31, 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

2 rounds
15 High Knees
10 Butt Kicks
1:00 Jog

Alternative warm up if time permits:
Hinshaw Run Warm Up
(see notes for demo video and instructions)

Athletes Notes

• High Knees
• Butt Kicks

Hinshaw Warm Up

—Perform each drill for 10m out, then walk back

1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

—Perform each drill for 20m out, then walk back

1. Side step out and back
2. Side step jumping jack out and back

—Sitting

1. 20 sec Sitting arm swing (elbow down and back)
2. 20 sec Standing arm swing (elbow down and back)

—Perform each drill for 10m

1. Toes out walk
2. Toes in walk
3. Heels walk
4. Toes walk
5. Outside of Foot walk
6. Inside of Foot walk

—Increasing distances

1. 50m hash marks (fast feet) forwards & backwards
2. 30m (20m speed up, 10m to slow down)
3. 45m (35m speed up, 10m to slow down)
4. 60m (50m speed up, 10m to slow down)

10 sets
1:00 Run @ 5k pace
1:00 easy, recovery jog

No run option:
Alternate between Jumping Jacks and High Knees each round; walk for recovery

Athletes Notes

Demo Videos

• Jumping Jacks
• High Knees

Flow

1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog
1:00 Run / 1:00 recovery jog

Score distance for each 1:00 Run.

Scaling

No scaling needed!