“CFA Anywhere” WOD, September 6, 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.

On a 3:00 Clock
10 Calf Raises
15 Tibialias Raise
10 Reverse Snow Angels
5 Inchworm to Push Up

Athletes Notes

• Calf Raises
• Tibialis Raises – great exercise for strengthening the front muscle of the shin. This is a great exercise to help prevent knee injuries.
• Reverse Snow Angels
• Inchworm to Pushup

*Athlete chooses between Line Hops, Single Unders, Double Unders or Crossovers

20-20-30-30-40-30-30-20-20
Unbroken Version of Jump Rope

*must reset between each before attempting the next set. If you do not complete unbroken, you must try that number again.

Time Cap: 7 Minutes

Athletes Notes

• Each rep number must be completed unbroken.
• Yes, you must stop after each number to reset before starting the next number.
• If you do not complete unbroken, you must try that number again. If you have to redo a number more than 2 times, then it is best for you to either lower the rep scheme or try a different style of jump rope.

REP SCHEME SCALING OPTION IF NEEDED
10-10-20-20-30-20-20-10-10
Unbroken Version of Jump Rope

Demo Videos

• Line Hops OR Forward and Backward Line Hops
• Single Unders
• Double Unders
  • Coaches Video with Tips for Efficiency for Double Unders
• Crossovers – Single Under
  • Coaches Video with Tips for Efficiency for CrossOvers

Scaled

20-20-30-30-40-30-30-20-20
Unbroken Object Toe Taps

Mayhem Moms

20-20-30-30-40-30-30-20-20
Unbroken Slow and Controlled Line Hops or Slow and Controlled Plate Hops