“CFA Anywhere” WOD, June 10, 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

10:00 minute AMRAP
8 Burpee Deadlift*
16 Alternating Single Leg V Ups
24 Double Unders or 24 Penguin Hops

-Rest 2:00-

6:00 minute AMRAP
8 Burpees
16 Alternating Single Leg Tuck Ups
24 Double Unders or 24 Penguin Hops

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on the total number of rounds+reps completed for each AMRAP. There are two scores.

Workout Flow

On a 10:00 clock, complete as many rounds and reps as possible of:
8 Burpee Deadlift
16 Alt Single Leg V Up
24 Double Unders

-rest 2:00-

On a 6:00 clock, complete as many rounds and reps as possible of:
8 Burpees
16 Alt Single Leg Tuck Up
24 Double Unders

Demo Videos

• Burpee Dumbbell Deadlifts
• Burpee Backpack Deadlift
• Alternating Leg V-Up
• Double Under
• Penguin Hops
• Burpee
• Single Leg Tuck Up

Scaling

10:00 minute AMRAP
8 Burpee Deadlift
16 Alternating Single Leg Tuck Ups
24 Penguin Hops

-Rest 2:00-

6:00 minute AMRAP
8 Modified Burpee
16 Alternating Single Leg Tuck Ups
24 Penguin Hops

• Dumbbell (2×35/25) or Backpack

Mayhem Mom Mods

10:00 minute AMRAP
8 Burpee Deadlift
16 Alternating Single Leg Tuck Ups
24 Double Unders or 24 Penguin Hops

-Rest 2:00-

6:00 minute AMRAP
8 Elevated Burpee
16 Alternating Single Leg Tuck Ups
24 Double Unders or 24 Penguin Hops

• Dumbbell (2×35 or lighter) or Backpack

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