“CFA Anywhere” WOD, May 21, 2025

“CFA Anywhere” – Wed, May 21

Warm Up

7:00 AMRAP
20 Glute Bridge March
8 Plank to Down Dog + Shoulder Tap
10 Russian Step Up
10 Jumping Jacks + 10 High Knees
5 Bear Crawl forward + backward

Athletes Notes

Upper Body Strength (3 Rounds for reps)

3 sets
10 Push Press*

into Max Overhead Carry*
-rest 2:00 b/t sets-

*Dumbbell (2×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how far (in feet) you walk with both dumbbells or the backpack overhead.

Workout Flow

10 Push Press
straight into

Max Overhead Carry

-rest 2:00-

10 Push Press
straight into

Max Overhead Carry

-rest 2:00-

10 Push Press
straight into

Max Overhead Carry

Demo videos

Scaling

3 sets
6 Push Press

into Max Double Dumbbell Front Rack Carry
-rest 2:00 b/t sets-

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

Mayhem Mom Mods

3 sets
10 Push Press

into Max Double Dumbbell Front Rack Carry
-rest 2:00 b/t sets-

Dumbbell (2×35 or lighter) or Backpack

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

Posterior Chain Strength (3 Rounds for reps)

3 sets
15/leg Staggered Stance Hip Thrust*
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-

*Dumbbell (1×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how long you hold the reverse plank.

Workout Flow

15 Staggered Stance Hip Thrust – left foot forward
15 Staggered Stance Hip Thrust – right foot forward
-rest :30-
Max hold Reverse Plank with Feet Elevated
-rest 1:30-

15 Staggered Stance Hip Thrust – left foot forward
15 Staggered Stance Hip Thrust – right foot forward
-rest :30-
Max hold Reverse Plank with Feet Elevated

Demo videos

Scaling

3 sets
12/leg Bodyweight Staggered Stance Hip Thrust
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-

Mayhem Mom Mods

3 sets
15/leg Dumbbell Staggered Stance Glute Bridge
-rest :30-
Max Hold Reverse Plank with Feet Elevated
-rest 1:30 b/t sets-

Dumbbell (1×35 or lighter) or Backpack