“CFA Anywhere” WOD, March 18, 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

2-3 Rounds
5-10 Forward Arm Circles into 5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Bodyweight Renegade Rows (per side)
5 Scap Pull Ups
10 Single Leg Calf Raise (each side)
30 Line Hops (or Single Unders)

Athletes Notes

• Big Arm Circles
• No Push Up Burpee
• Bodyweight Renegade Row
• Scap Pull Ups
• Single Leg Calf Raises
• Line Hops
• Single Unders

3 sets Negative Pull Ups
Max reps w/ 1 sec chin over bar hold and 5 sec negative to dead hang
-rest 3:00 between sets-

No Pull Up option:
3 sets Pronated Bent Over Row
Max reps w/ 1 sec hold at top and 5 sec negative on each rep
-rest 3:00 between sets-
*DB (2×50/35) or Backpack

Athletes Notes

Demo Videos

• Tempo Strict Pull Ups
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row

NOTE: Regardless of movement, the tempo is 50X1 (5 sec down, no pause, explode up, 1 sec pause at top)

Flow

Max set Tempo Pull Ups
-rest 3:00-
Max set Tempo Pull Ups
-rest 3:00-
Max set Tempo Pull Ups

Scaling

Use No Pull Up option, lowering weight if needed.

For Time
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees
100 Double Unders or Penguin Hops
25 Burpees

Athletes Notes

Demo Videos

• Burpee
• Double Under
• Penguin Hops

Flow

As quickly as possible, complete:
25 Burpees
100 Double Unders
25 Burpees
100 Double Unders
25 Burpees
100 Double Unders
25 Burpees

Scaling

For Time
25 Burpees
100 Single Unders or Forward and Backward Line Hops
25 Burpees
100 Single Unders or Line Hops
25 Burpees
100 Single Unders or Line Hops
25 Burpees