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“CFA Anywhere” WOD, April 7, 2025

“CFA Anywhere” – Mon, Apr 7

Warm Up

2 rounds:
5 Dynamic Squats
:15 Butt Kicks
5 Dynamic Squats
:15 High Knees
5 Dynamic Squats
:15 Push Up to Downward Dog

Athletes Notes

The Sith Order (3 Rounds for reps)

3 Rounds For Time
3-3-3-3
Bear Complex*
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

*Dumbbells (2×50/35) or Backpack

Athletes Notes

Score

  • This workout is scored based on how quickly you complete each round. There are three scores.

Workout Flow

At 3,2,1:

3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders

-rest 3:00-

3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders

-rest 3:00-

3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders
3x (1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press)
20 Double Unders

Demo Videos

Scaling

3 Rounds For Time
2-2-2-2
Bear Complex
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

  • Dumbbells (2×35/25 or lighter) or Backpack

Mayhem Mom Mods

3 Rounds For Time
3-3-3-3
Bear Complex
20-20-20-20
Double Unders or Line Hops
-rest 3:00 between rounds-

Bear Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

  • Dumbbells (2×35 or lighter) or Backpack

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

April Ab Challenge – Day 5 (Checkmark)

3 Sets:
:30 Plank
:30 Side Plank (left)
:30 Side Plank (right)
:30 Hollow Hold
-Rest 1:00 between sets-

Athletes Notes

Demo Videos

Modification Options