“CFA Anywhere” WOD, March 25, 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 4 Minutes
4 Box Step Up (each side)
4 Up Downs (aka No Push Up Burpee)
8 Step Back Lunges
24 Line Hops (or Single Unders)

Athletes Notes

• Box Step Up
• No Push Up Burpee
• Step Back Lunge
• Line Hops
• Single Unders

3 sets
30 Air Squats
60 Double Unders or Penguin Hops
30 alt Walking Lunge
60 Double Unders or Penguin Hops
30 alt Box Step Over (20″)
-rest 3:00 between sets-

Athletes Notes

Demo Videos

• Air Squats
• Double Under
• Penguin Hops
• Bodyweight Walking Lunge

Flow

30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over

-rest 3:00-

30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over

-rest 3:00-

30 Air Squats
60 Double Unders
30 Walking Lunge
60 Double Unders
30 Box Step Over

Scaling

Substitute Single Unders or Line Hops for the Double Unders.