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“CFA Anywhere” WOD, April 9, 2025

“CFA Anywhere” – Wed, Apr 9

Warm Up

5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee

Athletes Notes

Strength (Checkmark)

4 sets:
5/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×50/35) or Backpack Underarm)

-rest 2:00 between sets-

Athletes Notes

Score

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

Workout Flow

5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right

-rest 2:00-

5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right

-rest 2:00-

5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right

-rest 2:00-

5 Reverse Lunge to Step Up – Left
5 Reverse Lunge to Step Up – Right

Demo Videos

Scaling

4 sets:
3/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×35/25) or Backpack Underarm)

-rest 2:00 between sets-

Mayhem Mom Mods

4 sets:
5/leg Reverse Lunge to Step Up (Dumbbell Suitcase Hold (1×35 or lighter) or Backpack Underarm)

-rest 2:00 between sets-

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

Darth Plageuis (Time)

For Time
20 Feet Elevated Push Ups (24/20)
30 Push Ups
50 Incline Push Ups (24/20)

Athletes Notes

Score

  • This workout is scored based on how quickly you complete the work.

Workout Flow

At 3,2,1:
20 Feet Elevated Push Ups
30 Push Ups
50 Incline Push Ups

Demo Videos

Scaling

For Time
15 Feet Elevated Push Ups (24/20)
20 Push Ups or Knee Push Ups
40 Incline Push Ups (24/20)

Mayhem Mom Mods

For Time
20 Elevated Push Up
30 Knee Push Ups
50 Incline Push Ups (20)

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

April Ab Challenge – Day 7 (2 Rounds for reps)

2 Sets:
AMRAP 3 Minutes
40 Mountain Climber Twists (total)
20 Sit Ups
-Rest 2:00 between sets-

Athletes Notes

Scoring

  • Score is Rounds and reps accumulated in each set
  • NOTE: 40 mountain climbers (total) means that we are going to count the left side as rep 1 and the right side as rep 2 today…and so on.

Workout Flow

0:00 – 3:00 Complete as many rounds and reps as possible of 40 Mountain Climber Twists (total) and 20 Sit Ups
3:00 – 5:00 Rest
5:00 – 8:00 Repeat for set 2 (trying to get same amount of reps)

Demo Videos

Modification Options