“CFA Anywhere” WOD, September 3, 2024

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.

3 rounds:
10 Calf Raises
5 Thread the Needle (each)
5 Bird Dogs (each)
5 Hand Release Push Ups
5 No Push Up Burpees

into

2 rounds
2 Burpees
100m Run

Athletes Notes

• Calf Raises
• Thread the Needle
• Birddog
• Hand Release Push Ups
• No Push Up Burpees

On a 20 Minute clock…climb as high as you can.

5 Burpees
10 Sit Ups
200m Run
10 Burpees
20 Sit Ups
400m Run
15 Burpees
30 Sit Ups
600m Run
…continue to add 5 Burpees, 10 Sit Ups and 200m Run

Scoring: For simplicity we will score as Rounds + Reps.
1 round is Burpees + Sit Ups + Run

Athletes Notes

Scoring

• For simplicity we will score as Rounds + Reps. 1 round is Burpees + Sit Ups + Run
• We will score every meter as 1 rep.
• So if you make it to the round of 15 burpees, 30 sit ups and you only finish 400m when the time runs out…Your score is: 2 Rounds + 445 Reps.

Workout Strategy and Flow

• Alrighty y’all this one is fun! Set a 20 minute clock and GET TO WORK.
• TIP: When I tested this workout it helped me to have the workout written on a whiteboard/piece of paper, and then when I completed each part I would cross it off. This way I could fully turn my brain off and just count the reps I was currently on and enjoy the sweat!
• Burpees: repeat after me “lay down, stand up, jump.” Keep telling yourself this on every single burpee. It simplifies the movement and keeps you moving.
• Sit Ups – have a goal to stay moving, even if it isn’t fast, just keep chipping away. If you need to take a break, aim to do sets of 10 at a time with a very quick break.
• Runs – for the runs move at a sustainable pace. It may seem short at the beginning but depending on how fast you move in the burpees and sit ups, you can get pretty high up in meters you have to run.

Substitution

• Run –> if you feel like you are slow at running, I still want you to run! That’s how we get better. Instead of the distances, focus on time domains. 1 minute, 2 minute, 3 minute…adding 1 minute each round. You can also approach this as 30 seconds of running, 30 seconds of walking if you need to! Just aim to actually get on your feet and get moving.
• Run –> if you are injured or cannot run due to weather, you can also do time domains for High Knees. 1 minute, 2 minute, 3 minute…adding 1 minute each round.

Backpack Option

On a 20 Minute clock…climb as high as you can
5 Backpack Lateral Burpees
10 Backpack Sit Up
200m Backpack Run
10 Backpack Lateral Burpees
20 Backpack Sit Up
400m Backpack Run
15 Backpack Lateral Burpees
30 Backpack Sit Up
600m Backpack Run
…continue to add 5 Backpack Lateral Burpees , 10 Backpack Sit Up and 200m Backpack Run

Scaled

On a 20 Minute clock…climb as high as you can
5 Elevated Up Down with Jump
10 Quarter Sit Ups
1 minute of Standing Marches
10 Elevated Up Down with Jump
20 Quarter Sit Ups
2 minutes of Standing Marches
15 Elevated Up Down with Jump
30 Quarter Sit Ups
3 minutes of Standing Marches
…continue to add 5 Elevated Up Down with Jump , 10 Quarter Sit Ups and 1 minute of Standing Marches

.

1:00 Elevated Standing Hamstring Stretch (each)
1:00 Alternating Calf Stretch

Athletes Notes

• Elevated Standing Hamstring Stretch
• Alternating Calf Stretch