“CFA Anywhere” WOD, October 27, 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

3 sets:
5 Scap Pull Ups
10 Shoulder Taps
10 Glute Bridge Heel Taps
15 Air Squats
:20 Bear Crawl Forward/Backward

Athletes Notes

• Scap Pull Ups
• Plank Shoulder Taps
• Heel Taps
• Air Squats
• Bear Crawl

For Time
21-15-9
Strict Pull Ups
Thrusters (2×50/35 or Backpack)

-OR-

For Time
42-30-18
Bent Over Row (2×50/35 or Backpack)
21-15-9
Thruster (2×50/35 or Backpack)

Athletes Notes

Demo Videos

• Strict Pull Up
• Double Dumbbell Bent Over Row
• Backpack Bent Over Row
• Dumbbell Thruster
• Backpack Thruster

Workout Flow

As quickly as possible, complete
21 Strict Pull Ups (or 42 Bent Over Rows)
21 Thrusters
15 Strict Pull Ups (or 30 Bent Over Rows)
15 Thrusters
9 Strict Pull Ups (or 18 Bent Over Rows)
9 Thrusters

Scaling

For Time
21-15-9
Banded Strict Pull Ups
Thrusters (2×35/20 or Backpack)

-OR-

For Time
42-30-18
Bent Over Row (2×35/20 or Backpack)
21-15-9
Thruster (2×35/20 or Backpack)