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“CFA Anywhere” WOD, February 7, 2025

“CFA Anywhere” – Fri, Feb 7

Warm Up

3 Rounds
15 Slow Reverse Snow Angels
10 Prone IYTs (each)
10 Scap Only Push Ups
5 Pike Push Ups or Incline Push Ups

Athletes Notes

Bodyweight: Strength (6 Rounds for reps)

A. Strict Handstand Push Up + Push Up Near Max Sets:
3 sets
Max Unbroken Strict Handstand or Kipping HSPU (Stop 1 rep before failure)
-rest 30s-
Max Unbroken Feet Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-

B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-

Athletes Notes

Score

  • This workout is scored on how many unbroken handstand push-ups, feet elevated push ups, single leg hip thrusts, and hip thrusts you can complete in each set. There are 6 total scores.

Workout Strategy and Flow

At 3,2,1:

Complete one set of max unbroken handstand pushups
-Rest :30-
Complete one max set of feet elevated push ups
-Rest 3:00-
Repeat this for 3 total sets.

Then:
:30 AMRAP of single leg hip thrusts (left leg)
:30 AMRAP of single leg hip thrusts (right leg)
-Rest :30-
1:00 AMRAP of bodyweight hip thrusts
-Rest 3:00-
Repeat this for 3 total sets.

Demo Videos

Scaling

A. Strict Handstand Push Up/Push Up Near Max Sets:
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (stop 1 rep before failure)
-rest 3 minutes-

B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-

Mayhem Mom Mods

3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-

B. Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg Hip Thrust
30s AMRAP Right Single Leg Hip Thrust
-rest 30s-
60s AMRAP Bodyweight Hip Thrust
-rest 3 minutes-

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

Minimal: Strength (6 Rounds for reps)

A. Strict Handstand Push Up + Push Up Near Max Sets:
3 sets
Max Unbroken Strict Handstand or Kipping HSPU (Stop 1 rep before failure)
-rest 30s-
Max Unbroken Feet Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-

B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
30s AMRAP Dumbbell Hip Thrust
-rest 3 minutes-

Athletes Notes

Score

  • This workout is scored on how many unbroken handstand push-ups, feet elevated push ups, single leg DB hip thrusts, and DB hip thrusts you can complete in each set. There are 6 total scores.

Workout Strategy and Flow

At 3,2,1:

Complete one set of max unbroken handstand pushups
-Rest :30-
Complete one max set of feet elevated push ups
-Rest 3:00-
Repeat this for 3 total sets

Then, begin:
:30 AMRAP of single leg DB hip thrusts (left leg)
:30 AMRAP of single leg DB hip thrusts (right leg)
-Rest :30-
1:00 AMRAP of dumbbell hip thrusts
-Rest 3:00-
Repeat this for 3 total sets

Demo Videos

Scaling

A. Strict Handstand Push Up/Push Up Near Max Sets:
3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-

B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
60s AMRAP DB Hip Thrust
-rest 3 minutes-

Mayhem Mom Mods

3 sets
Max Unbroken Pike Push Up Off Box – Feet elevated on box, wide leg pike push up (stop 1 rep before failure)
-rest 30s-
Max Unbroken Knee Elevated Push Up (Stop 1 rep before failure)
-rest 3 minutes-

B. Dumbbell Hip Thrust Near Max Sets:
3 sets
30s AMRAP Left Single Leg DB Hip Thrust
30s AMRAP Right Single Leg DB Hip Thrust
-rest 30s-
60s AMRAP DB Hip Thrust
-rest 3 minutes-

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

Bonus Stretching

:30 Wall Calf Stretch (each)
:30 Bicep Wall Stretch (each)
:30 Leaning Tricep Stretch (each)

Athletes Notes