“CFA Anywhere” WOD, June 26, 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

AMRAP 5:00
5 Scap Push Ups
3 Hand Release Push Ups or Knee Push Ups
10 High Knees
10 Butt Kicks
:30 Jog

Athletes Notes

• Scap Only Push Up
• Hand Release Push Ups
• Knee Push Up
• High Knees
• Butt Kicks

For Time
400m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups
800m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups
1000m Run
30 Dumbbell Bench (2×50/35) or 30 Push Ups

No Run option:
(30 sec High Knees + 30 sec Jumping Jacks) for every 100m Run

Athletes Notes

Demo Videos

• Dumbbell Bench Press
• Backpack Bench Press
• Push Ups
• High Knees
• Jumping Jacks

Flow

As quickly as possible, complete
400m Run
30 Bench Press
800m Run
30 Bench Press
1000m Run
30 Bench Press

Scaling

For Time
400m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups
600m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups
800m Run
25 Dumbbell Bench (2×35/20) or 25 Push Ups