“CFA Anywhere” WOD, September 13, 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

2-3 Rounds
:30 Jumping Jacks
:30 Bodyweight Good Mornings
:30 Glute Bridges
:30 Deadbugs
:30 Alt Reverse Lunge
:30 World’s Greatest Stretch
:30 Hip Circles

Athletes Notes

• Jumping Jacks
• Bodyweight Good Morning
• Glute Bridges
• Deadbug
• Reverse Lunge
• World’s Greatest Stretch
• Hip Circles

For Time
25 Strict Push Up Burpee
50 Tuck Ups
75 Air Squats
150 Double Unders
75 Air Squats
50 Tuck Ups
25 Strict Push Up Burpee

Athletes Notes

Score

This workout is scored on how quickly you complete the work.

Workout Flow

As quickly as possible, perform
25 Strict Push Up Burpee
50 Tuck Ups
75 Air Squats
150 Double Unders
75 Air Squats
50 Tuck Ups
25 Strict Push Up Burpees

Demo videos

• Strict Burpee
• Tuck Ups
• Air Squats
• Double Under

Scaling

For Time
25 Burpee
40 Modified Tuck Ups
60 Air Squats
200 Single Unders
60 Air Squats
50 Modified Tuck Ups
25 Burpee