“CFA Anywhere” WOD, September 23, 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 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog

Athletes Notes

• Dynamic Squat Stretch
• Butt Kicks
• High Knees
• Push Up to Downward Dog

3 sets (one set every 6:00)
20 Single Arm Devil Press (1×50/35) or Backpack Burpee Deadlift
Max Distance Run or Skater Jumps – increasing effort each set

*For scoring purposes, every 1 skater jump = 10m run

Athletes Notes

Demo Videos

• Single Arm Dumbbell Devil Press Explanation
• Burpee Backpack Deadlift
• Skater Side Jumps

Workout Flow

0:00-6:00
20 single arm devil press (alternating arms)
Max distance run

6:00-12:00
20 single arm devil press (alternating arms)
Max distance run

12:00-18:00
20 single arm devil press (alternating arms)
Max distance run

Scaling

3 sets (one set every 6:00)
20 Single Arm Devil Press (1×35/20) or Backpack Burpee Deadlift
Max Distance Run or Skater Jumps – increasing effort each set