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“CFA Anywhere” WOD, April 11, 2025

“CFA Anywhere” – Fri, Apr 11

Warm Up

2 rounds:
4 Alternating Crab Reach
5 (per side) Single Leg RDL
:15 Glute March
3 Downward Dog to Upward Dog

Athletes Notes

Upper Body Strength (3 Rounds for reps)

3 sets
6/arm Single Arm Renegade Row (dumbbell or bodyweight)
-rest :30-
12 Crush Grip Floor Pull Over*
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold*
-rest 2:00 between sets-

*Dumbbell (1×50/35) OR Backpack

Athletes Notes

Score

  • This workout is scored on your max chin over bar hold or straight arm hold. There are three scores.

Workout Flow

6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold

-rest 2:00-

6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold

-rest 2:00-

6 Single Arm Renegade Row – LEFT
6 Single Arm Renegade Row – RIGHT
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Supinated Chin over Bar Hold Or Max Straight Arm Front Hold

Demo Videos

Scaling

3 sets
4/arm Single Arm Renegade Row (dumbbell or bodyweight)
-rest :30-
10 Crush Grip Floor Pull Over
-rest :30-
Max Straight Arm Front Hold
-rest 2:00 between sets-

  • Dumbbell (1×35/25) OR Backpack

Mayhem Mom Mods

3 sets
6/arm Alternating Double Dumbbell Rows
-rest :30-
12 Crush Grip Floor Pull Over
-rest :30-
Max Straight Arm Front Hold
-rest 2:00 between sets-

  • Dumbbell (1×35 or lighter) OR Backpack

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

Lower Body Strength (Checkmark)

3 sets
6/leg Crossbody Single Leg RDL*
-rest :30-
12 Hip Thrust with Elevated Feet*
-rest :30-
Max Superman Hold
-rest 2:00 between sets-

* Dumbbell (1×50/35) OR Backpack

Athletes Notes

Score

  • This workout is scored on completion. Use the checkbox!

Workout Flow

6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold

-rest 2:00 between sets-

6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30
12 Hip Thrust with Elevated Feet
-rest :30
Max Superman Hold

-rest 2:00 between sets-

6 Crossbody Single Leg RDL – LEFT
6 Crossbody Single Leg RDL – RIGHT
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold

Demo Videos

Scaling

3 sets
4/leg Crossbody Single Leg RDL
-rest :30-
8 Hip Thrust with Elevated Feet
-rest :30-
Max Superman Hold
-rest 2:00 between sets-

  • Dumbbell (1×35/25) OR Backpack

Mayhem Mom Mods

3 sets
6/leg Crossbody Single Leg RDL
-rest :30-
12 Hip Thrust with Elevated Feet
-rest :30-
Max Boat Hold
-rest 2:00 between sets-

  • Dumbbell (1×35 or lighter) OR Backpack

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

April Ab Challenge – Day 9 (3 Rounds for reps)

3 Sets:
40 Heel Taps (L+R=1)
20 V-Ups
40 Flutter Kicks (L+R=1)
-Rest 1:00 between sets-

Athletes Notes

Demo Video

Modification Options