“CFA Anywhere” WOD, September 2, 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

4 sets
24 Dumbbell Russian Swing (2×50/35) or Backpack Russian Swing
-rest :30-
24 alt Top Down Glute Bridge Dumbbell Floor Press (2×50/35) OR 16 Walking Push Up
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00 b/t sets-

Athletes Notes

Score

This workout is scored on completion.

Workout Flow

24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups
-rest 2:00-
24 Russian Swings
-rest :30-
24 alt Top Down Glute Bridge Floor Press
-rest :30-
24 alt Single Leg V-Ups

Demo videos

• Double Dumbbell Russian Swings
• Backpack Russian Swings
• Glute Bridge Dumbbell Floor Press
• Walking Push Up
• Alternating Leg V Ups

Scaling

4 sets
20 Russian Swing (2×35/20) Or Backpack Russian Swing
-rest :30-
20 alt Top Down Glute Bridge Dumbbell Floor Press (2×35/20) or 12 Walking Push Up
-rest :30-
20 Tuck Ups
-rest 2:00 b/t sets-