“CFA Anywhere” WOD, August 5, 2025

2-3 Rounds
:30 High Knees
5 World’s Greatest Stretch
:15 Lateral Hops
10 Air Squat to Calf Raise
3 Downward Dog to Upward Dog

Athletes Notes

• High Knees
• World’s Greatest Stretch
• Line Hops
• Squat to Calf Raise
• Downward Dog to Upward Dog Transition

8 rounds
:20 work / :10 rest
Jumping Lunges

-rest 2 minutes-

8 rounds
:20 work / :10 rest
Burpee

-rest 2 minutes-

8 rounds
:20 work / :10 rest
Air Squat

-rest 2 minutes-

8 rounds
:20 work / :10 rest
Box Jump Over (24/20) or Broad Jump

Athletes Notes

Score

This workout is scored on total reps for each Tabata set.

Workout Flow

:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge
:10 rest
:20 Jumping Lunge

-rest 2:00-

Repeat this sequence with Burpees, Air Squats, and Box Jump Overs/Broad Jumps.

Demo videos

• Jumping Lunge
• Burpee
• Air Squats
• Box Jump Over
• Broad Jump

Scaling

8 rounds
:20 work / :10 rest
Forward Lunge Steps

-rest 2 minutes-

8 rounds
:20 work / :10 rest
No Push Up Burpee

-rest 2 minutes-

8 rounds
:20 work / :10 rest
Air Squat

-rest 2 minutes-

8 rounds
:20 work / :10 rest
Box Jump Over (24/20) or Broad Jump
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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!