“CFA Anywhere” WOD, July 28, 2025

5:00 AMRAP
10 No Push Up Burpees
20 Penguin Hops
8 Reverse Lunge to Air Squat
:20 Plank Hold

Athletes Notes

• No Push Up Burpee
• Penguin Hops
• Reverse Lunge + Air Squat
• High Plank Hold

5 sets
10 Push Up
30 Double Unders / Penguin Hops
10 Burpee
30 Double Unders / Penguin Hops
10 No Push Up Burpee
-rest 2:00 between sets-

Athletes Notes

Score

This workout is scored based on quickly you complete each set. There are 5 sets.

Workout Flow

10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee

-rest 2:00-

10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee

-rest 2:00-

10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee

-rest 2:00-

10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee

-rest 2:00-

10 Push Up
30 Double Unders
10 Burpee
30 Double Unders
10 No Push Up Burpee

Demo videos

• Double Under
• Penguin Hops
• Push Up
• Burpee
• No Push Up Burpee

Scaling

5 sets
10 Knee Push Up
60 Single Unders
10 Burpee
60 Single Unders
10 No Push Up Burpee
-rest 2:00 between sets-
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Check out our Mayhem Mom Modifications Movement Document Here! for more recommendations!

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