“CFA Anywhere” WOD, July 18, 2025

2-3 Sets
10 Scap Push Ups
10 Alternating Samson Lunge
10 Glute Bridge with 2 second pause at top
10 Hollow Rocks
10 Shoulder Swimmers

Athletes Notes

• Scap Only Push Up
• Samson Lunge
• Glute Bridge Hold
• Hollow Rocks
• Shoulder Swimmers

4 Rounds For Time
10 Dual Dumbbell Russian Swing (2×50/35) or Backpack Russian Swing
15 Dual Dumbbell Bench (2×50/35) or Push Ups
20 alt Single Leg V Ups
-rest 1:00 between rounds-

Athletes Notes

Score

This workout is scored on how quickly you complete the entire workout, including rest.

Workout Flow

10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dual Dumbbell Bench
20 alt Single Leg V Ups
-rest 1:00-
10 Dual Dumbbell Russian Swing
15 Dumbbell Bench
20 alt Single Leg V Ups

Demo videos

• Double Dumbbell Russian Swings
• Backpack Russian Swings
• Dumbbell Bench Press
• Push Ups
• Alternating Leg V Ups

Scaling

4 Rounds For Time
10 Single Dumbbell Russian Swing (1×50/35) or Backpack Russian Swing
15 Dual Dumbbell Bench (2×35/25) or Push Ups
20 alt Single Leg V Ups
-rest 1:00 between rounds-

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!