“CFA Anywhere” WOD, October 19, 2024

3 sets (1 every 3 Minutes)
8 Tempo Bodyweight Bulgarian Split Squats @30X1 (each)

Athletes Notes

Demo Videos

• Bulgarian Split Squat You can use anything to elevate your rear foot – box, bench, chair, couch, etc. Just be sure to note what you end up doing this on.
• In depth Video on Bulgarian Split Squat a from Mayhem Coach for efficiency tips.

TEMPO EXPLANATION

• 3 seconds down, no pause at the bottom, explode up to standing, 1 second pause at the top before starting another rep.
• Stay true to the tempo by keeping your eye on the clock!!!
• It should take you 40 seconds each leg.

Flow

0:00 – 3:00 8 Tempo Bodyweight Bulgarian Split Squats @30X1 (left), then 8 Tempo Bodyweight Bulgarian Split Squats @30X1 (right)….rest the remainder of time.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

Scaled

3 sets (1 every 3 Minutes)
8 Tempo Wall Assisted Split Squats @30X1 (each)

• if the tempo is too difficult to follow, keep it simple and just move slow through the movement.

Mayhem Moms

3 sets (1 every 3 Minutes)
8 Tempo Bodyweight Bulgarian Split Squats @30X1 (each)

OR

8 Tempo Bodyweight Split Squat @30X1 (each) (this is without the foot elevated)

2 sets:
AMRAP 6 Minutes
25 Sit Ups
10 Towel Rows or Banded Bent Over Rows OR 5 Strict Pull Ups
50ft Unbroken Object Farmer Carry or 20 second unbroken standing marches
10 Shuttle Runs (50ft)
-rest 2:00 between sets-

Athletes Notes

Scoring

• You are scoring as rounds + reps for EACH set.
• For simplicity, just as 1 shuttle run rep is 50ft (25 down and back)…we will make 1 farmer carry rep the 50ft. This means if you are half way through the shuttle run OR farmer carry rep when the time expires, it will not count as a completed rep.

Workout Strategy and Flow

• Push your pace today and see if you can match the rounds/reps you get in the first set in the second set!
• Sit Ups : if you can do 25 without stopping, let’s do it!!! If 25 is a big set for you, break it up into 13 and 12 with just a quick 2-3 second break.
• Towel Rows OR Banded Bent Over Row – crank these out. Ideally you are able to hold on for all 10.
  • If you have the skill, you can also perform as Strict Pull Up
• Object Farmers Carry – this MUST be unbroken. Recognize that your grip will be fatigued going from the rows into this carry. Make sure you can complete this unbroken before you begin.
  • if you don’t have access to any objects lying around the house, then complete as 20 seconds of unbroken Standing Marches
• Shuttle Run : this is a great chance to make up for time. Push it!

Substitution

• If you don’t have space to do the 50ft carry, then complete as 20 second Object Farmers Hold
• If you don’t have space to complete the shuttle runs, then complete 60 seconds of High Knees to Lateral Shuffle

Backpack Option

2 sets:
AMRAP 6 Minutes
25 Backpack Sit Up
10 Backpack Bent Over Row
50ft Unbroken Backpack Farmer Carry (25ft in 1 hand, 25ft in other hand)
10 Backpack Shuttle Runs (50ft)
-rest 2:00 between sets-

Scaled

2 sets:
AMRAP 6 Minutes
25 Quarter Sit Ups
10 Towel Rows
20 seconds of Standing Marches
60 seconds of Step Jacks
-rest 2:00 between sets-

Mayhem Moms

2 sets:
AMRAP 6 Minutes
25 Quarter Sit Ups
10 Towel Rows OR Banded Bent Over Row
20 second Object Farmers Hold
10 Shuttle Runs (50ft) OR 60 seconds of High Knees to Lateral Shuffle
-rest 2:00 between sets-