“CFA Anywhere” WOD, June 23, 2025

2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog

Athletes Notes

• Dynamic Squat Stretch
• Butt Kicks
• High Knees
• Push Up to Downward Dog

15:00 AMRAP
2 Shuttle Runs (2x25ft) -OR- 20 Double Unders/Penguin Hops
3 Dumbbell Manmaker (2×50/35) -OR- 3 Gymnastics Complex
-Rest :30 after each round-

*Gymnastics Complex:
1 Push Up + 2 Alt Plank Shoulder Taps + 3 Squat Jumps

Athletes Notes

Score

This workout is scored on how many rounds and reps you complete in 15:00.

Workout Flow

On a 15:00 clock, complete as many rounds/reps as possible of:
2 Shuttle Run
3 Dumbbell Manmaker
-rest :30-
2 Shuttle Run
3 Dumbbell Manmaker
-rest :30-
… etc. until the 15:00 is up.

Demo videos

• Shuttle Run
• Penguin Hops
• Double Under
• Dumbbell Manmakers
• Gymnastics Complex

Scaling

15:00 AMRAP
20 High Knees + 20 Butt Kicks -OR- 20 Penguin Hops
3 Dumbbell Manmaker (2×35/25) -OR- 3 Gymnastics Complex
-Rest :30 after each round-

*Gymnastics Complex:
1 Knee Push Up + 2 Alt Plank Shoulder Taps + 3 Air Squats

Mayhem Mom Mods

15:00 AMRAP
2 Shuttle Runs (2x25ft) -OR- 20 High Knees + 20 Butt Kicks
3 Dumbbell Manmaker (2×50/35) -OR- 3 Gymnastics Complex
-Rest :30 after each round-

*Gymnastics Complex:
1 Incline Push Up + 2 Alt Plank Shoulder Taps + 3 Air Squats

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