“CFA Anywhere” WOD, February 13, 2025

“CFA Anywhere” – Thu, Feb 13

Warm Up

2 Rounds:
10 Leg Swings (forward and backward)
10 Single Leg Calf Raises (each)
10 Sit Ups

into
30 seconds of Line Hops or Single Unders
30 second rest
30 seconds of Line Hops or Single Unders

Athletes Notes

Bodyweight Metcon

Bodyweight: Jackrabbit (4 Rounds for reps)

:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Burpee to 6″ Target
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

-rest 4 minutes-

:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

Athletes Notes

Score

You will have 4 scores to keep track of.

Score 1: TOTAL high knees to jumping jacks (across both rounds)
Score 2: TOTAL high knees to lateral shuffle (across both rounds)
Score 3: Burpees to target
Score 4: Backpack thrusters

Workout Strategy and Flow

At 3,2,1 begin
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Burpee to 6″ Target
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

-rest 4 minutes-

:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

Set the clock to count up to 99:99

Demo Videos

Scaling

:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
:90 AMRAP Burpee to 6″ Target
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle

-rest 4 minutes-

:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle
:90 AMRAP Backpack Thruster
:75 AMRAP High Knees to Jumping Jack
:75 AMRAP High Knees to Lateral Shuffle

Mayhem Mom Mods

:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Modified Burpee – no jump, knee push up
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

-rest 4 minutes-

:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle
2:00 AMRAP Backpack Thruster
:90 AMRAP High Knees to Jumping Jack
:90 AMRAP High Knees to Lateral Shuffle

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

Bodyweight (Running Option): Jackrabbit (2 Rounds for reps)

In an 8 minute window:
1000m Run
AMRAP in the time remaining:
Burpee with Pike Push up (burpee with extra push up for scaling)

-rest 4 minutes-

In an 8 minute window
1000m Run
AMRAP in the time remaining:
Squat to Calf Raise

Athletes Notes

Score

This workout is scored based on how many reps you complete in each AMRAP. There are 2 scores.

Workout Strategy and Flow

In an 8-minute window:
1000m Run
AMRAP in the time remaining:
Burpee with Pike Push up (burpee with extra push up for scaling)

-rest 4 minutes-

In an 8-minute window:
1000m Run
AMRAP in the time remaining:
Squat to calf raise

Demo videos

Scaling

In an 8-minute window
800m Run
AMRAP in the time remaining:
Burpee with extra push up (knee push ups if needed)

-rest 4 minutes-

In an 8-minute window
800m Run
AMRAP in the time remaining:
Squat with calf raise

Mayhem Mom Mods

In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Modified Burpee – no jump, knee push up + extra knee push up

-rest 4 minutes-

In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Squat to calf raise

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

Minimal Metcon

Minimal: Jackrabbit (2 Rounds for reps)

In an 8-minute window
1000m Run
AMRAP in the time remaining:
Alternating Single Dumbbell Devil Press (50/35)

-rest 4 minutes-

In an 8-minute window
1000m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (50/35) (5 per side before switching)

Athletes Notes

Score

This workout is scored based on how many reps you complete in each AMRAP. There are 2 scores.

Workout Strategy and Flow

In an 8-minute window
1000m Run
AMRAP in the time remaining:
Alternating Single Dumbbell Devil Press (50/35)

-rest 4 minutes-

In an 8-minute window
1000m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (50/35) (5 per side before switching)

Demo videos

Scaling

In an 8-minute window
800m Run
AMRAP in the time remaining:
Single Dumbbell Devils Press (35/25)

-rest 4 minutes-

In an 8-minute window
800m Run
AMRAP in the time remaining:
Single Dumbbell Thruster (35/25)

Mayhem Mom Mods

In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Elevated Modified Devil Press

-rest 4 minutes-

In an 8-minute window
2000m Bike Erg
AMRAP in the time remaining:
Single Dumbbell Thruster (35)