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“CFA Anywhere” WOD, February 3, 2025

“CFA Anywhere” – Mon, Feb 3

Warm Up

2 Rounds:
10 Ankle Circles (each direction, each leg)
5 Samson Lunge Stretches (each)
5 Single Leg Glute Bridges (each)
5 Hand Release Push Ups
5 No Push Up Burpees

..into…
3 Rounds at fast pace:
6 Glute Bridges (or 3 Single Dumbbell Hang Power Clean)
3 Burpees

Athletes Notes

INTO

Bodyweight Metcon
Bodyweight: Brumbies (4 Rounds for reps)

1 Round of Gymnastics Circuit
15 Burpee-Burpee Box Jump Overs (24/20″)

-rest 90 seconds-

1 Round of Gymnastics Circuit
20 Burpee Box Jump Overs (24/20″)

-rest 2 minutes-

1 Round of Gymnastics Circuit
25 Lateral Burpee over Dumbbell or Object

-rest 2 minutes 30 seconds-

1 Round of Gymnastics Circuit
30 No Push Up Burpee

Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep

Athletes Notes

Score

  • This workout is scored based on how quickly you can complete all of the work required.

Workout Strategy and Flow

  • At 3,2,1 begin with:
    1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
    15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!
    -Rest 90 seconds-
    1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
    20 Burpee Box Jump Overs (24/20″)
    -Rest 2 minutes-
    1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
    25 Lateral Burpee over Dumbbell or Object
    -Rest 2 minutes 30 seconds-
    1 Round of 5 Pike Push Ups + 5 Broad Jump + 5 Pike Push Ups + 5 Broad Jump
    30 No Push Up Burpee
  • I recommend counting the clock up to 99:99.

Demo Videos

Scaling

1 Round of Gymnastics Circuit
5 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!

-rest 90 seconds-

1 Round of Gymnastics Circuit
10 Burpee Box Jump Overs (24/20″)

-rest 2 minutes-

1 Round of Gymnastics Circuit
15 Lateral Burpee over Dumbbell or Object

-rest 2 minutes 30 seconds-

1 Round of Gymnastics Circuit
20 No Push Up Burpee

Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep

Mayhem Mom Mods

1 Round of Gymnastics Circuit
15 Low Box/Plate Burpee Jump Overs

-rest 90 seconds-

1 Round of Gymnastics Circuit
20 Elevated Burpee Step Overs

-rest 2 minutes-

1 Round of Gymnastics Circuit
25 Jumping Air Squats

-rest 2 minutes 30 seconds-

1 Round of Gymnastics Circuit
30 No Push Up Burpee

Gymnastics Circuit is as follows:
5 Pike Push Ups
5 Broad Jump – max distance each rep
5 Pike Push Ups
5 Broad Jump – max distance each rep

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

Minimal Metcon
Minimal: Brumbies (4 Rounds for reps)

1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″)

-rest 90 seconds-

1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)

-rest 2 minutes-

1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell

-rest 2 minutes 30 seconds-

1 Round of Dumbbell DT
30 No Push Up Burpee

*Dumbbell DT:
15 Deadlifts (2×50/35)
12 Hang Cleans (2×50/35)
9 Shoulder to Overhead (2×50/35)

Athletes Notes

Score

  • This workout is scored on how quickly you finish all of the total work. You have one score.

Workout Strategy and Flow

  • At 3,2,1 begin with:

1 round of Dumbbell DT
15 burpee-burpee box jump overs – note that there is a double burpee on each rep!

-Rest 90 seconds-

1 round of Dumbbell DT
20 burpee box jump overs

-Rest 2:00-

1 round of Dumbbell DT
25 lateral burpee over dumbbell

-Rest 2:30-

1 round of Dumbbell DT
30 no push up burpees

  • Dumbbell DT: 15 Deadlifts + 12 Hang Cleans + 9 S2OH (2×50/35)

Additional Notes

  • Each round should take around 3 minutes. The reps increase with each movement after the round of Dumbbell DT as the cycle rate of each movement gets faster. For example, No Push Up Burpees are a lot faster than Burpee Box Jump Overs.
  • The time of each interval will vary a bit, but should be no more than 30 seconds +/- the original set.

Demo Videos

Scaling

1 Round of Dumbbell DT
15 Burpee-Burpee Box Jump Overs (24/20″) – note that there is a double burpee on each rep!

-rest 90 seconds-

1 Round of Dumbbell DT
20 Burpee Box Jump Overs (24/20″)

-rest 2 minutes-

1 Round of Dumbbell DT
25 Lateral Burpee over Dumbbell

-rest 2 minutes 30 seconds-

1 Round of Dumbbell DT
30 No Push Up Burpee

  • Dumbbell DT:
    15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (2×35/25)

Mayhem Mom Mods

1 Round of Dumbbell DT
15 Low Box/Plate Burpee Jump Overs

-rest 90 seconds-

1 Round of Dumbbell DT
20 Elevated Burpee Step Overs

-rest 2 minutes-

1 Round of Dumbbell DT
25 Elevated Burpee

-rest 2 minutes 30 seconds-

1 Round of Dumbbell DT
30 No Push Up Burpee

  • Dumbbell DT:
    15 Deadlifts + 12 Hang Cleans + 9 Shoulder to Overhead (double dumbbell)

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

Bonus Stretching

2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose

Athletes Notes