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“CFA Anywhere” WOD, September 17, 2024

“CFA Anywhere” – Tue, Sep 17

Mayhem 30 Hard Challenge: Day 17 (AMRAP – Reps)

To successfully complete this challenge, you must complete all of the following tasks every day from September 1st – September 30th.

  • Complete two 30 minute workouts (at least one workout MUST be outside)*
  • Drink 2/3 of your bodyweight in ounces of water*
    • Example: If you weigh 200 lbs, you will need to drink a minimum of 133 oz of water each day
  • Read 10+ pages in a non-fiction book
  • Consume zero alcohol for the entire 30 days
  • Choose any diet and stick with it
  • No cheat meals
  • Take a daily progress picture

Optional – write in the comments which Diet / Meal Plan you are following 🙂

Yes…if this looks familiar it is because this is a condensed version of the 75 Hard program, which you may have heard of.

LOGGING:

  • You will log the number “7” if you completed the ENTIRE 7 bullet points
  • Our hope is that every single day of September you are able to log a “7”

FAQs

How does Mayhem 30 Hard work?

  • This challenge is based on the honor system. We are pushing your mental limits for 30 days and asking that you honestly complete every single day as it is written.

What happens if you miss a day?

  • In the original 75 Hard Challenge (which this challenge is based on), if you miss an item on any day, you would have to start the entire challenge over with Day 1. For the sake of this challenge, we are asking that you try your best to complete every single day as it’s written for the entire 30 days. However, if you miss a day, we understand. Just comment on what part you missed and how you’re going to ensure that you don’t miss that part tomorrow.

We do two 30-minute workouts a day?

  • Yes. We recommend that one of these workouts is from Mayhem Programming (M30, M60, Bodybuilding, etc.) and that the other is an outdoor physical activity such as going for a walk/jog/run, playing a sport, playing with your kids, yoga, etc. Another Mayhem Workout works too. Just remember that at least one of your workouts needs to be outside.

What diet should I do?

  • You choose the diet you want to stick with for 30 days. It could be tracking macros, logging your food, Intermittent Fasting, Paleo, Whole 30, etc. Pick something that you feel you can stick with for 30 days. If the listed options all sound too overwhelming, you can choose a habit-based diet approach by setting up a few habits for your personalized diet that you need to adhere to. For example, “no snacks after dinner”. Habits are a great way to diet in a way that can be customized to work best for you and allow you to be successful.
  • Another great option, if you’re unsure where to start, is to log your food in the app “My Fitness Pal” for 30 days. This is a great way to start to understand if you’re eating too much or too little and to see patterns in how you can improve your diet in the future.

What if I want to do 75 Hard?

  • If you wish to take it a step further and use this opportunity to begin 75 Hard, we recommend reading further into 75 Hard so that you can ensure you are following their standards. Mayhem 30 Hard is an altered version of this challenge. You can read about the full challenge here.
Warm Up

4:00 Clock:
20 Tibialis Raises
5 Hamstring Scoop Stretches (each)
5 Elbow to Floor with Rotation (each)
20 second Jog (get a bit faster each round)

Athletes Notes

Bodyweight + Minimal: Strength (Checkmark)

3 sets (1 set every 3 Minutes)
8 Pause Bodyweight Half Kneeling Windmills (each)
20 second Copenhagen Plank (each)

*Pause for 2 seconds in bottom

Athletes Notes

Demo Videos

Flow

0:00 – 3:00 Complete 8 Pause Bodyweight Half Kneeling Windmills (left), 8 Pause Bodyweight Half Kneeling Windmills (right), 20 second Copenhagen Plank (left), 20 second Copenhagen Plank (right)….rest for remainder of time.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

Scaled

3 sets (1 set every 3 Minutes)
8 Half Kneeling Bodyweight Windmills (each)
20 second Knee Side Plank (each)

If needed, don’t put elbow down all the way to the ground for the half kneeling windmills

Mayhem Moms

3 sets (1 set every 3 Minutes)
8 Pause Half Kneeling Bodyweight Windmills (each)
20 second Half Copenhagen Plank or Knee Side Plank + Leg Lift (each)

If needed, don’t put elbow down all the way to the ground for the half kneeling windmills

Bodyweight + Minimal: Taco (AMRAP – Rounds and Reps)

AMRAP 15 Minutes
500m Run
25 Bodyweight Walking Lunges

Athletes Notes

Scoring

  • For simplicity here, every meter will count as a rep. 1 round is 500m + 25 Lunges. If you make it through 4 rounds and in the 5th round you only get 200 meters, then your score is 4+200.

Workout Strategy and Flow

  • Simple couplet of running + lunging! You have 15 minutes on the clock to put in the work. Great news: you can do this workout from ANYWHERE… and the weather this time of year should allow for a great outdoor workout.
  • Run – this is a slightly longer distance than we are used to seeing in an AMRAP. So start your first round a little conservatively and feel out that 500m. Run at a sustainable pace that allows you to complete the 500m in around 2:30 every round. Towards the last 3 minutes of the workout you can really push the pace to try to finish the round you are on.
  • Bodyweight Walking Lunge – yes, this is an odd number. Every leg will still count as a rep. To even out the sides you can choose to start with the opposite leg each round. If you forget don’t worry, it’s not that big of a deal. 😉
  • Requirement: EAT TACOS AFTER THIS TO CELEBRATE TACO TUESDAY.

Substitution

  • Run –> if you feel you are bad at running or cannot run due to injury, check out these options
    • Option 1: Run for 2:30 every round and don’t worry about the distance
    • Option 2: Run 30 seconds, walk 30 seconds until you have reached 2:30.
    • Option 3: Complete 2:30 of High Knees or Skipping in Place each round.
  • Lunges –> if you don’t have the space to do walking lunges, perform 25 Bodyweight Forward Lunges in place.

Backpack Option

AMRAP 15 Minutes
500m Backpack Run
25 Backpack Walking Lunges

Scaled

AMRAP 15 Minutes
2:30 of Standing Marches OR Step Jacks
25 Wall Assisted Step Back Lunges

Mayhem Moms

AMRAP 15 Minutes
2:30 of Skipping in Place
25 Bodyweight Walking Lunge OR Bodyweight Forward Lunges in place

Bonus Stretching

1 Minute Walk
into
:30 Seated QL Stretch (each)
:30 Pigeon Stretch (each)
:30 Camel Pose

Athletes Notes