“CFA Anywhere” WOD, September 11, 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

5:00 AMRAP
10 Air Squats
10 Sumo Squats
10 Glute Bridge
5 Plank to Pike Walkout
10 Hamstring Stretch

Athletes Notes

• Air Squats
• Sumo Air Squat
• Glute Bridges
• Plank to Pike
• Standing Hamstring Stretch

3 Rounds For Time
8 Power Clean
8 Bench Press or Push Up

-rest 2:00-

2 Rounds For Time
12 Power Clean
12 Bench Press or Push Up

-rest 2:00-

For Time
24 Power Clean
24 Bench Press or Push Up

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on total time for each set of work.

Workout Flow

8 Power Clean
8 Bench Press
8 Power Clean
8 Bench Press
8 Power Clean
8 Bench Press

rest 2:00

12 Power Clean
12 Bench Press
12 Power Clean
12 Bench Press

rest 2:00

24 Power Clean
24 Bench Press

Demo videos

• Double DB Power Clean
• Dumbbell Bench Press
• Push Up

Scaling

3 Rounds For Time
6 Power Clean
6 Bench Press or Push Up

-rest 2:00-

2 Rounds For Time
9 Power Clean
9 Bench Press or Push Up

-rest 2:00-

For Time
18 Power Clean
18 Bench Press or Push Up

*Dumbbell (2×35/20) or Backpack