“CFA Anywhere” WOD, July 24, 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

50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
10 Strict Press*
50 Double Unders or Penguin Hops

-rest 3:00-

50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
20 Push Press*
50 Double Unders or Penguin Hops

-rest 3:00-

50 Double Unders or Penguin Hops
20 Dumbbell Deadlift* or Sumo Backpack Deadlift
30 Push Jerk*
50 Double Unders or Penguin Hops

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on time for each set. There are 3 scores.

Workout Flow

50 Double Unders
20 Dumbbell Deadlift
10 Strict Press
50 Double Unders

-rest 3:00-

50 Double Unders
20 Dumbbell Deadlift
20 Push Press
50 Double Unders

-rest 3:00-

50 Double Unders
20 Dumbbell Deadlift
30 Push Jerk
50 Double Unders

Demo videos

• Double Under
• Penguin Hops
• Double Dumbbell Deadlift
• Backpack Sumo Deadlift
• Double Dumbbell Strict Press
• Double Dumbbell Push Press
• Double Dumbbell Push Jerk
• Backpack Strict Press
• Backpack Push Press
• Backpack Push Jerk

Scaling

100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
10 Strict Press
100 Single Unders
-rest 3:00-
100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
20 Push Press
100 Single Unders
-rest 3:00-
100 Single Unders
20 Dumbbell Deadlift or Sumo Backpack Deadlift
30 Push Jerk
100 Single Unders

*Dumbbell (2×35/25) or Backpack
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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!