“CFA Anywhere” WOD, May 20, 2025

“CFA Anywhere” – Tue, May 20

Warm Up

7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scapular Push-Ups
5 Slow X Jump (no jump)

Optional Primer (1–2 min):
1-2 rounds
5 Jump Squats + 5 Downward Dogs + 5 Tempo Air Rows (mimic pulling with tension)

Athletes Notes

Washington’s Spies (AMRAP – Reps)

8 minute AMRAP
1-2-3-4-5…
Strict Pull Up or Bent Over Row*
2-4-6-8-10…
Burpee Russian Swing
-rest 4:00-
Then
“Erase Your Reps” and go back down the ladder for time

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how many reps you accumulate in the AMRAP. Log your time for the second part in the notes.

Workout Flow

On an 8:00 clock:
1 Strict Pull Up
2 Burpee Russian Swing
2 Strict Pull Up
4 Burpee Russian Swing
3 Strict Pull Up
6 Burpee Russian Swing
4 Strict Pull Up
8 Burpee Russian Swing
… etc. – continuing to add 1 pull up and 2 burpee Russian swings each round until the 8:00 is up.

-Rest 4:00-

At the 12:00 mark:
Starting where you finished the AMRAP, go back down the ladder as quickly as possible.
(i.e. if you finished 10 Burpee Russian swings, you would do:
10 burpee Russian swing
5 strict pull up
8 burpee Russian swing
4 strict pull up
… etc. until you finish with 2 burpee swings and 1 pull up.)

Demo videos

Scaling

8 minute AMRAP
1-2-3-4-5…
Bent Over Row*
2-4-6-8-10…
No Push Up Burpee Dumbbell Russian Swing
-rest 4:00-
Then
“Erase Your Reps” and go back down the ladder for time

Dumbbell (2×35/25 or lighter) or Backpack

Mayhem Mom Mods