“CFA Anywhere” WOD, October 11, 2024

🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!

🗓️ Dates: October 1 – October 31

🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)

💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!

*Score = Reps (1 Rep = 1 Mile)

Athletes Notes

SCORE = REPS (1 REP = 1 MILE)

3 rounds
10 Front to Back Leg Swings (each)
25ft Walk Forwards on Toes
25ft Walk Backwards on Toes
25ft Walking Hamstring Stretch
25ft Samson Lunge Stretch
25ft Bunny Hops

…then into..

2 Rounds:
20 Line Hops or Single Unders
3 Push Ups to Downward Dog

Athletes Notes

• Front to Back Leg Swings
• Walk Forwards on Toes
  • same thing but now walk backwards
• Walking Hamstring Stretch
• Walking Samson Lunge Stretch
• Bunny Hops
  • If you don’t have the space to do all of that complete it standing in place!!!
• Push Up to Downward Dog

*Athlete chooses between
Line Hops, Single Unders, Double Unders or Crossovers

40-50-60-50-40 Unbroken Version of Jump Rope

*must reset between each before attempting the next set. If you do not complete unbroken, you must try that number again.

(RX+ Version: 60-70-80-70-60)
Time Cap: 5 Minutes

Athletes Notes

Notes

• Each rep number must be completed unbroken.
• Yes, you must stop after each number to reset before starting the next number.
• If you do not complete unbroken, you must try that number again. If you have to redo a number more than 2 times, then it is best for you to either lower the rep scheme or try a different style of jump rope.
• For those of you who are masters at double unders, here is a RX+ Version: 60-70-80-70-60

Demo Videos

• Line Hops OR Forward and Backward Line Hops
• Single Unders
• Double Unders
  • Coaches Video with Tips for Efficiency for Double Unders
• Crossovers – Single Under
  • Coaches Video with Tips for Efficiency for CrossOvers

Scaled

40-50-60-50-40
Unbroken Object Toe Taps

Mayhem Moms

40-50-60-50-40
Unbroken Slow and Controlled Line Hops or Slow and Controlled Plate Hops

5 Sets at Moderate Intensity
20 second Pike Hold or Handstand Hold
20 Push Ups*
10 Shuttle Runs (50ft)
-rest 2:00 between sets-

*Push Ups vary each set
Set 1: Hand Release Push Ups
Set 2: Wide Push Ups
Set 3: Diamond Push Ups
Set 4: Wide Push Ups
Set 5: Hand Release Push Ups

Athletes Notes

Workout Strategy and Flow

HAVE FUN WITH THIS. Great way to spend a Friday.

• This is at a moderate intensity. It will still pose a fun challenge, but it should not be done at a high-intensity or sprint like speed. Rather just stay moving and enjoy the sweaty pump
• Pike Hold OR Handstand Hold – 3 variations – keep a tight core and your wrists stacked under your shoulders!!
• You are going to notice this is a high volume of push ups, so be sure you approach each set / variation appropriately, scaling the progression when neeeded.
• Shuttle Run : remember these are down 25ft and back 25ft for ONE rep. You will have 10 total.

Push Ups Variations

• Hand Release Push Ups – do not worm your way up off the floor. You should be in a straight plank position lowering yourself down, releasing your hands, and then pressing yourself back up. Don’t let your chest lead you
• Wide Push Ups – elbow closer to 90 degrees
• Diamond Pushups – the most challenging version of the push ups here.

Substitution

• Pike Hold / Handstand Hold can be scaled to 20 second Bear Hover Hold (no weight)
• Shuttle Runs –> 60 seconds of High Knees to Lateral Shuffle
• Push Ups:
  • 1) From Knees
    Set 1: Knee Push Ups
    Set 2: Wide Knee Push Ups
    Set 3: Diamond Knee Push Ups
    Set 4: Wide Knee Push Ups
    Set 5: Knee Push Ups
  • 2) Incline
    Set 1: Incline Push Ups
    Set 2: Wide Incline Push Ups
    Set 3: Diamond Incline Push Ups
    Set 4: Wide Incline Push Ups
    Set 5: Incline Push Ups

Backpack Option

5 Sets at Moderate Intensity
50ft Backpack Overhead Carry
20 Push Ups
10 Backpack Shuttle Runs (50ft)
-rest 2:00 between sets-

Push Ups vary each set
Set 1: Backpack Hand Release Push Ups
Set 2: Backpack Wide Push Ups
Set 3: Backpack Diamond Push Ups
Set 4: Backpack Wide Push Ups
Set 5: Backpack Hand Release Push Ups

.

5 Sets at Moderate Intensity
50ft Overhead Dumbbell Carry (2×50/35)
20 Push Ups*
10 Shuttle Runs (50ft)
-rest 2:00 between sets-

*Push Ups vary each set
Set 1: Hand Release Push Ups
Set 2: Wide Push Ups
Set 3: Diamond Push Ups
Set 4: Wide Push Ups
Set 5: Hand Release Push Ups

Athletes Notes

Workout Strategy and Flow

HAVE FUN WITH THIS. Great way to spend a Friday.

• This is at a moderate intensity. It will still pose a fun challenge, but it should not be done at a high-intensity or sprint like speed. Rather just stay moving and enjoy the sweaty pump
• Double Dumbbell Overhead Carry – keep a tight core and your wrists stacked over your shoulders!! 25ft down and 25ft back.
• You are going to notice this is a high volume of push ups, so be sure you approach each set / variation appropriately, scaling the progression when neeeded.
• Shuttle Runs: remember these are down 25ft and back 25ft for ONE rep. You will have 10 total.

Push Ups Variations

• Hand Release Push Ups – do not worm your way up off the floor. You should be in a straight plank position lowering yourself down, releasing your hands, and then pressing yourself back up. Don’t let your chest lead you
• Wide Push Ups – elbow closer to 90 degrees
• Diamond Pushups – the most challenging version of the push ups here.

Substitution

• Shuttle Runs –> 60 seconds of High Knees to Lateral Shuffle
• Push Ups:
  • 1) From Knees
    Set 1: Knee Push Ups
    Set 2: Wide Knee Push Ups
    Set 3: Diamond Knee Push Ups
    Set 4: Wide Knee Push Ups
    Set 5: Knee Push Ups
  • 2) Incline
    Set 1: Incline Push Ups
    Set 2: Wide Incline Push Ups
    Set 3: Diamond Incline Push Ups
    Set 4: Wide Incline Push Ups
    Set 5: Incline Push Ups

Mayhem Moms

5 Sets at Moderate Intensity
50ft Double Dumbbell Front Rack Carry
20 Push Ups (See below)
10 Shuttle Runs (50ft) – run if you still feel comfortable. If not then complete 60 seconds of High Knees to Lateral Shuffle
-rest 2:00 between sets-

Push Ups vary each set:
Set 1: Incline Push Ups
Set 2: Wide Incline Push Ups
Set 3: Diamond Incline Push Ups
Set 4: Wide Incline Push Ups
Set 5: Incline Push Ups