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“CFA Anywhere” WOD, February 8, 2025

“CFA Anywhere” – Sat, Feb 8

Warm Up

5:00 Clock
5 Thread the Needles (each)
5 Birddogs
5 Dynamic Squat Stretches into 2 Deep Squat with Thoracic Rotation
10 Glute Kickbacks (each)
20 Jumping Jacks or 20 Single Unders

Athletes Notes

Bodyweight Metcon
Bodyweight: Knock-On (AMRAP – Reps)

20 minute Ladder
1-2-3-4-5…
Rounds of Gymnastic Circuit
2-4-6-8-10…
Shuttle Run (25ft=1)

1 Round of Gymnastics Circuit:
5 Towel Rows – perform at a tough angle or 5 Backpack Bent Over Rows
5 Squat Jumps

Athletes Notes

Score

  • This workout is scored based on how many total reps you can accumulate in 20:00 minutes.

Workout Strategy and Flow

  • At 3,2,1 begin with 1 round of the gymnastics circuit and 2 Shuttle runs. Then complete 2 gymnastics circuits and 4 shuttle runs. Continue this pattern until 20:00.
  • I recommend setting the clock to count down from 20:00.

Demo videos

Scaling

No Scaling Needed.

Mayhem Mom Mods

No Substitutions needed. On shuttle run, if you cannot touch the ground, ensure both feet cross the line.

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

Minimal Metcon
Minimal: Knock-On (AMRAP – Reps)

20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×50/35)
2-4-6-8-10…
Shuttle Run (25ft=1)

Athletes Notes

Score

  • This workout is scored based on total reps. You will add the reps together.

Workout Strategy and Flow

  • At 3,2,1 begin with 1 Dumbbell Manmaker (2×50/35) and then 2 shuttle runs. After the shuttle runs, begin again by adding 1 Dumbbell Manmaker and 2 shuttle runs. Continue in this pattern until 20:00.
  • I recommend setting the clock to count down from 20:00.

Demo videos

Scaling

20-minute Ladder
1-2-3-4-5…
Dumbbell Manmaker (2×35/25)
2-4-6-8-10…
Shuttle Run (25ft=1)

Mayhem Mom Mods

No Substitution needed.

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