“CFA Anywhere” WOD, July 21, 2025

“CFA Anywhere” – Mon, Jul 21

Warm Up

5:00 AMRAP
5/side Samson Lunge
20 Alternating Cossack Squats
10/side Split Squat
10/side Side Plank Leg Raise

Athletes Notes

Upper Body Strength (2 Rounds for reps)

2 sets
Max Box Pike Handstand Push Up or Pike Push Up
-rest 1:00-
Max Feet Elevated Push Up or Push Up
-rest 3:00 b/t sets-

Athletes Notes

Score

This workout is scored on max reps of pike hand stand push up and max feet elevated push ups. There are two scores.

Score 1: total box pike HSPU reps
Score 2: total feet elevated push up reps

Workout Flow

Perform one max set of Box Pike Handstand Push Ups
-rest 1:00-
Perform one max set of Feet Elevated Push Ups
-rest 3:00-
Perform one max set of Box Pike Handstand Push Ups
-rest 1:00-
Perform one max set of Feet Elevated Push Ups

Demo videos

Scaling

2 sets
Max Pike Push Up
-rest 1:00-
Max Push Up
-rest 3:00 b/t sets-
.

Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

Lower Body Strength (3 Rounds for reps)

2 sets
Max Single Leg RDL – left side
-rest :30-
Max Single Leg RDL – right side
-rest :30-
1:00 Max Russian Swing
-rest 3:00 b/t sets-

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how many reps you complete of each movement.

Score 1: total single leg RDL on the left side
Score 2: total single leg RDL on the right side
Score 3: total Russian swings

Workout Flow

Complete one max set of single leg RDL on the left side
-rest :30-
Complete one max set of single leg RDL on the right side
-rest :30-
1:00 for max reps of double DB Russian Swing
-rest 3:00-
Complete one max set of single leg RDL on the left side
-rest :30-
Complete one max set of single leg RDL on the right side
-rest :30-
1:00 for max reps of Russian Swing

Demo videos

Scaling

2 sets
Max Single Leg RDL – left side
-rest :30-
Max Single Leg RDL – right side
-rest :30-
1:00 Max Russian Swing*
-rest 3:00-

*Dumbbell (2×35/25) or Backpack