“CFA Anywhere” WOD, May 16, 2025

“CFA Anywhere” – Fri, May 16

Warm Up

3 Rounds
30 seconds Jog in Place
15 seconds Lateral Shuffle
15 Air Squat

then
2 rounds
10 Air Squat + Reach
10 Alternating Samson Stretch Lunge

Athletes Notes

Failure to Launch (4 Rounds for reps)

3-3-3-4 Intervals
400m Run
AMRAP Burpee Box Jump Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-

Athletes Notes

Score

This workout is scored on how many Burpee Box Jump Ups or Burpee Broad Jump are completed in each interval.

Workout Flow

0:00-3:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

3:00-4:00
Rest

4:00-7:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

7:00-8:00
Rest

8:00-11:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

11:00-12:00
Rest

12:00-16:00
400m Run
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

Demo Videos

Scaling

3-3-3-4 Intervals
300m Run
AMRAP Burpee Box Step Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-

Mayhem Mom Mods

3-3-3-4 Intervals
400m Run or 800m C2 Bike Erg or or 400m Row
AMRAP Modified Burpee – bench elevated with knee drive
-rest 1:00 between intervals-

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

Failure to Launch: No Run Option (4 Rounds for reps)

3-3-3-4 Intervals
50 High Knee to Lateral Shuffle
AMRAP Burpee Box Jump Step Down (24/20) or Burpee Broad Jump
-rest 1:00 between intervals-

Athletes Notes

Score

This workout is scored on how many Burpee Box Jump Ups or Burpee Broad Jump are completed in each interval.

Workout Flow

0:00-3:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

3:00-4:00
Rest

4:00-7:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

7:00-8:00
Rest

8:00-11:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

11:00-12:00
Rest

12:00-16:00
50 High Knee to Lateral Shuffle
MAX Burpee Box Jump Ups or Burpee Broad Jump in the time remaining

Demo Videos

Scaling

3-3-3-4 Intervals
36 High Knee to Lateral Shuffle
AMRAP Burpee Box Step Ups (24/20) or Burpee Broad Jump in the time remaining
-rest 1:00 between intervals-

Mayhem Mom Mods

3-3-3-4 Intervals
50 High Knee to Lateral Shuffle or 800m C2 Bike Erg or or 400m Row
AMRAP Modified Burpee – bench elevated with knee drive
-rest 1:00 between intervals-