“CFA Anywhere” WOD, May 14, 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
5-10 Reverse Arm Circles
5 Sit Ups
5 Knee Push Ups
5 Scap Pull Ups
:10 Dead Hang (supinated grip)

Athletes Notes

• Big Arm Circles
• Sit Ups
• Knee Push Ups
• Scap Pull Ups
• Active Dead Hang on Rig

5 sets
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups*
-rest 2:00-

*No Chin Up Option:
9 Supinated Bent Over Row w/ 3 sec hold at top of each rep (2×50/35 or Backpack)

Athletes Notes

Demo Videos

• Sit Ups
• Hand Release Push Up
• Chin Ups
• Double Dumbbell Supinated Bent Over Row
• Supinated Backpack Bent Over Row

Flow

21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups
-rest 2:00-
21 Abmat Sit Ups
15 Hand Release Push Ups
9 Strict Chin Ups

Scaling

5 sets
15 Abmat Sit Ups
9 Hand Release Push Ups
6 Strict Chin Ups*
-rest 2:00-

*No Chin Up Option:
6 Supinated Bent Over Row w/ 3 sec hold at top of each rep (2×35/20 or Backpack)