“CFA Anywhere” WOD, November 15, 2025

*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 5:00-7:00
:30 Arm Circles
10 Step Back Lunges
10 Air Squats
10 Up Downs (aka No Push Up Burpee)
5 Push Ups
:30 Jog

Athletes Notes

• Big Arm Circles
• Bodyweight Step Back Lunge
• Air Squats
• No Push Up Burpee
• Push Ups

For Time
50 Burpees
40 Goblet Walking Lunge (50/35 or Backpack) or Bodyweight Walking Lunge
30 Strict Push Up Burpees
20 Goblet Walking Lunge (50/35 or Backpack) or Bodyweight Walking Lunge
10 Double Push Up Burpees

Athletes Notes

Demo Videos

• Burpee
• Strict Burpee
• Burpee with Extra Push Up
• Dumbbell Goblet Walking Lunge
• Backpack Goblet Walking Lunge
• Bodyweight Walking Lunge

Workout Flow

As quickly as possible, complete:
50 Burpees
40 Goblet Walking Lunge
30 Strict Push Up Burpees
20 Goblet Walking Lunge
10 Double Push Up Burpees

Scaling

For Time
50 No Push Up Burpee
40 Goblet Walking Lunge (35/20 or Backpack) or Bodyweight Walking Lunge
30 Burpees
20 Goblet Walking Lunge (35/20 or Backpack) or Bodyweight Walking Lunge
10 Double Push Up Burpees