“CFA Anywhere” WOD, September 1, 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

1 Set:
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up

2 Sets:
5 Squat Jumps
5 Broad Jumps
5 Push Ups

Athletes Notes

• Jumping Jacks
• High Knees
• Big Arm Circles
• Inchworm to Pushup
• Jumping Air Squat
• Broad Jump
• Push Up

10 sets
:15 Single Arm Dumbbell Snatch (50/35) or Jumping Lunges (Bodyweight)
:15 rest

-rest 2:30-

10 sets
:15 No Push Up Burpee
:15 rest

-rest 2:30-

10 sets
:15 Sprint for distance OR Double Unders OR Skater Side Jumps
:15 rest

Athletes Notes

Score

This workout is scored by total reps in each of the three sets.

Workout Flow

:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest
:15 Single Arm DB Snatch left side / :15 rest
:15 Single Arm DB Snatch right side / :15 rest

-rest 2:30-

:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest
:15 No Push Up Burpee / :15 rest

-rest 2:30-

:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest
:15 Sprint for distance / :15 rest

Demo videos

• Dumbbell Snatch
• Jumping Lunge
• No Push Up Burpee
• Double Under
• Skater Side Jumps

Scaling

10 sets
:15 Single Arm Dumbbell Snatch (35/20) or Jumping Lunges (Bodyweight)
:15 rest

-rest 2:30-

10 sets
:15 No Push Up Burpee
:15 rest

-rest 2:30-

10 sets
:15 Sprint for distance OR Single Unders OR Skater Side Jumps
:15 rest