“CFA Anywhere” WOD, April 3, 2025

“CFA Anywhere” – Thu, Apr 3

Warm Up

2-3 Rounds:
:15 Fragon Stretch per side
:30 Glute March
5 (per side) Clamshell Hip Thrust
10 Deadbug

Athletes Notes

Bodyweight and Minimal: Agent Honeydew (4 Rounds for reps)

4 sets
:30 Goblet Wall Sit (50/35) or Backpack
:30 rest
:30 Max Forearm Side Plank Leg Lifts – left
:30 rest
:30 Hollow Body Hold
:30 rest
:30 Max Forearm Side Plank Leg Lifts – right
:30 rest
:30 Clock Plank
:30 rest

Athletes Notes

Score

This workout is scored by adding the total number of forearm side plank leg lifts on the left and right side per set. There are four scores.

Workout Flow

0:00-0:30
Goblet Wall Sit
0:30-1:00
Rest
1:00-1:30
Max Forearm Side Plank Leg Lifts – left side
1:30-2:00
Rest
2:00-2:30
Hollow Hold
2:30-3:00
Rest
3:000-3:30
Max Forearm Side Plank Leg Lifts – right side
3:30-4:00
Rest
4:00-4:30
Clock Plank
4:30-5:00
Rest

Repeat for 4 total sets (20:00 total).

Demo Videos

Scaling

4 sets
:20 Goblet Wall Sit (35/25) or Backpack
:30 rest
:20 Max Forearm Side Plank Leg Lifts – left
:30 rest
:20 Hollow Body Hold
:30 rest
:20 Max Forearm Side Plank Leg Lifts – right
:30 rest
:20 Clock Plank
:30 rest

Mayhem Mom Mods

4 sets
:30 Goblet Wall Sit (25) or Backpack
:30 rest
:30 Max Forearm Side Plank Leg Lifts – left
:30 rest
:30 Boat Hold
:30 rest
:30 Max Forearm Side Plank Leg Lifts – right
:30 rest
:30 Clock Plank
:30 rest