“CFA Anywhere” WOD, May 30, 2025

5:00 AMRAP
10 No Push Up Burpees
20 Penguin Hops
8 Reverse Lunge to Air Squat
:20 Plank Hold

Athletes Notes

• No Push Up Burpee
• Penguin Hops
• Reverse Lunge + Air Squat
• High Plank Hold

EMOM x 16
minute 1: 60 Double Unders or 60 Penguin Hops
minute 2: 8-12 Lateral Burpee over Object*
minute 3: AMRAP Goblet Squats*
minute 4: Rest

*Dumbbell (1×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how many reps of goblet squats you can complete for each round (minutes 3, 7, 11, and 15).

Workout Flow

minute 1: 60 Double Unders or 60 Penguin Hops
minute 2: 8-12 Lateral Burpee over Object
minute 3: AMRAP Goblet Squats
minute 4: Rest
minute 5: 60 Double Unders or 60 Penguin Hops
minute 6: 8-12 Lateral Burpee over Object
minute 7: AMRAP Goblet Squats
minute 8: Rest
minute 9: 60 Double Unders or 60 Penguin Hops
minute 10: 8-12 Lateral Burpee over Object
minute 11: AMRAP Goblet Squats
minute 12: Rest
minute 13: 60 Double Unders or 60 Penguin Hops
minute 14: 8-12 Lateral Burpee over Object
minute 15: AMRAP Goblet Squats

Demo Videos

• Double Under
• Penguin Hops
• Lateral Burpee Over Object
• Backpack Goblet Squat
• Dumbbell Goblet Squat

Scaling

EMOM x 16
minute 1: 45 Double Unders or 45 Penguin Hops
minute 2: 8-12 Lateral Burpee over Object
minute 3: AMRAP Goblet Squats
minute 4: Rest

*Dumbbell (1×35/25) or Backpack

Mayhem Mom Mods

EMOM x 16
minute 1: 60 Double Unders or 60 Penguin Hops
minute 2: 8-12 Lateral Burpee over Object
minute 3: AMRAP Goblet Squats
minute 4: Rest

*Dumbbell (1×35 or lighter) or Backpack

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