“CFA Anywhere” WOD, March 12, 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 Minutes
5 Up Downs (aka No Push Up Burpee)
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Single Leg Glute Bridge (each side)
10 Air Squats
20 seconds Shoulder Swimmers

Athletes Notes

• No Push Up Burpee
• Single Arm Dumbbell Upright Row
• Banded Upright Rows – single arm
• Single Leg Glute Bridge
• Air Squats
• Shoulder Swimmers

5 sets
8 Dumbbell Clean and Jerk or Backpack Ground to Overhead
12 Lateral Burpee over Dumbbell or Backpack
8 Dumbbell or Backpack Thrusters

-rest :30 between rounds 1 and 2-
-rest 1:00 between rounds 2 and 3-
-rest 2:00 between rounds 3 and 4-
-rest 3:00 between rounds 4 and 5-

*Dumbbells (2×50/35) or Backpack
**Start fast and hold on with the ascending rest!

Athletes Notes

Demo Videos

• Double Dumbbell Clean and Jerk
• Dumbbell Lateral Burpees
• Dumbbell Thruster
• Backpack Ground to Overhead
• Backpack Lateral Burpees
• Backpack Thruster

Flow

8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest :30-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 1:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 2:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters
-rest 3:00-
8 Clean and Jerk
12 Lateral Burpee
8 Thrusters

Scaling

Lower weight to 2×35/20