“CFA Anywhere” WOD, April 26, 2025

5:00-7:00 AMRAP
:30 Jumping Jacks
5 Inchworm to Push Up
10 Shoulder Taps
6 Worlds Greatest Stretch
:30 Wall Angels

Athletes Notes

• Jumping Jacks
• Inchworm to Pushup
• Plank Shoulder Taps
• World’s Greatest Stretch
• Wall Angels

20 minute AMRAP
15 minutes at sustainable pace + 5 minute SPRINT to the finish

5 Push Press*
5 Box Jumps or Step Ups (24/20)
10 Deadlift
15 Air Squat

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how many rounds + reps you complete in 20 minutes. 1 round = 35 reps.

Workout Flow

On a 20:00 clock:
Complete as many rounds and reps as possible of
5 Push Press
5 Box Jump or Box Step Up
10 Deadlift
15 Air Squat

Minutes 0-15:00 should be at a sustainable pace. From minute 15:00 until 20:00, increase the pace to a sprint finish!

Demo Videos

• Double Dumbbell Push Press
• Backpack Push Press
• Box Jump
• Box Step Up
• Dumbbell Deadlift
• Backpack Deadlift
• Air Squats

Scaling

20 minute AMRAP
17 minutes at sustainable pace + 3 minute SPRINT to the finish

5 Push Press
5 Box Step Ups
10 Deadlift
15 Air Squat

• Dumbbell (2×35/25 or lighter) or Backpack

Mayhem Mom Mods

20 minute AMRAP
15 minutes at sustainable pace + 5 minute SPRINT to the finish

5 Push Press
5 Box Step Ups
10 Deadlift
15 Air Squat

• Dumbbell (2×35 or lighter) or Backpack

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