“CFA Anywhere” WOD, August 19, 2025

5:00 AMRAP
10 Jumping Jacks
10 Glute Bridge
10 Forward Lunges
10 Alt V Up
5 Inchworm to Push Up
5 Burpees

Athletes Notes

• Jumping Jacks
• Glute Bridges
• Bodyweight Forward Lunges
• Alternating Leg V Ups
• Inchworm to Pushup
• Burpee

2 sets @ consistent effort

5 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs (24/20″)
12 Abmat Sit Ups

-right into-

3 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs (24/20″)

-right into-

2 minute AMRAP
6 Box Jump (24/20″)
8 No Push Up Burpee

-rest 3:00 between sets-

Athletes Notes

Score

This workout is scored for max reps each AMRAP.

Workout Flow

0:00-5:00
As many rounds/reps as possible of:
6 Box Jump
8 No Push Up Burpee
6 Box Step Overs
12 Abmat Sit Ups

5:00-8:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs

8:00-10:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee

10:00-13:00
Rest

13:00-18:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs
12 Abmat Sit Ups

18:00-21:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee
6 Box Step Overs

21:00-23:00
As many rounds/reps as possible of:
6 Box Jump (24/20″)
8 No Push Up Burpee

Demo videos

• Box Jump
• No Push Up Burpee
• Box Step Up
• Sit Ups

Scaling

2 sets @ consistent effort
5 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee
6 Box Step Up (24/20″)
12 Abmat Sit Ups

right into:

3 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee
10 Box Step Up (24/20″)

right into:

2 minute AMRAP
6 Box Step Up (24/20″)
8 No Push Up Burpee

-rest 3:00 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!