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“CFA Anywhere” WOD, January 24, 2025

“CFA Anywhere” – Fri, Jan 24

Warm Up

5:00 Clock
20 seconds of Line Hops or Single Unders
10 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog
5 Bird Dog Rows (each) OR Regular Bird Dogs

Athletes Notes

5 Minutes to work through as many rounds as you can.

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

3 sets (1 set every 3 minutes):
10 Pause Single Leg Bodyweight Hip Thrust (each)

**2 second Pause at top of each rep

OR

3 sets (1 set every 3 minutes):
10 Pause Single Leg Glute Bridge (each)

**2 second Pause at top of each rep

Athletes Notes

Score

  • This workout does not have a scored component. Please use the checkbox to show that you completed all 3 sets.
  • You will have 1 score.

Workout Strategy and Flow

  • At 3,2,1 complete 10 pause single leg bodyweight hip thrust on EACH leg.
  • Pause 2 seconds at the top of each rep.
  • Once all reps are completed, you have until the 3:00 mark to rest.
  • Complete this 3 times.
  • I recommend setting the clock to a 3:00 EMOM for 3x.

Demo Videos

Scaling

3 sets (1 set every 3 minutes):
8 pause single leg bodyweight hip thrust on EACH leg
—2 second pause at the top of each rep

Mayhem Moms Mods

3 sets (1 set every 3 minutes):
8 pause single leg bodyweight hip thrust on EACH leg
—2 second pause at the top of each rep

Bodyweight: Gecko (Checkmark)

EMOM 16 Minutes
Minute 1: 10 Walking Push Ups (side to side)
Minute 2: 45 second Hollow Hold
Minute 3: 10 Pike Push Ups or Kipping Handstand Push Ups
Minute 4: Rest

Athletes Notes

Score

  • This workout is for completion. Use the checkboxes to show that you completed each set. There will be 4 sets.

Workout Strategy and Flow

  • At 3,2,1 complete the movement. One movement per minute.
  • Rest the remainder of time until the :60.
  • Working minutes 1-3. Rest minute 4.
  • There are 4 sets of work.

Demo Videos

Scaling

EMOM 16:
Minute 1: 10 Knee Push Ups
Minute 2: :30 Hollow Hold or Boat Hold
Minute 3: Wide Leg Pike Push Ups
Minute 4: Rest

Mayhem Moms Mods

EMOM 16:
Minute 1: 10 Knee Push Ups
Minute 2: :30 Boat Hold
Minute 3: Wide Leg Pike Push Ups
Minute 4: Rest

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

3 sets (1 set every 3 minutes):
10 Pause Single Leg Dumbbell Hip Thrust (each)

**2 second Pause at top of each rep

OR

3 sets (1 set every 3 minutes):
10 Pause Single Leg Dumbbell Glute Bridge (each)

**2 second Pause at top of each rep

Athletes Notes

Score

  • This workout is scored for load. Record the weight of the Dumbbell used to each round. You will have 3 scores.

Workout Strategy and Flow

  • At 3,2,1 complete 10 Pause Single Leg Dumbbell Hip Thrusts on EACH leg.
  • Pausing 2 seconds at the top of each rep.
  • Ater completing all of the reps, you have until the 3:00 mark to rest.

Demo Videos

Scaling

3 sets (1 set every 3:00):
8 Pause Single Leg Dumbbell Hip Thrust (each)
—2 second pause at the top of each rep.

Mayhem Mom Mods

3 sets (1 set every 3:00):
8 Pause Single Leg Dumbbell Hip Thrust (each)
—2 second pause at the top of each rep.

Minimal: Gecko (Checkmark)

EMOM 16 Minutes
Minute 1: 10 See Saw Dumbbell Floor Press (2×50/35)
Minute 2: 45 second Hollow Hold
Minute 3: 10 Dumbbell Push Press (2×50/35)
Minute 4: Rest

Athletes Notes

Score

  • This workout is for completion. Check one box per round to show it has been completed.

Workout Strategy and Flow

  • At 3,2,1 complete the movement in the minute. You will complete one movement per minute. You will rest in the amount of time you have after you completed the reps up to the minute.
  • Working minutes 1,2,3. Rest minute 4.

Demo Videos

Scaling

EMOM 16 Minutes
Minute 1: 10 See Saw Dumbbell Floor Press (2×35/25)
Minute 2: 45 second Hollow Hold or Boat Hold
Minute 3: 10 Dumbbell Push Press (2×35/25)
Minute 4: Rest

Mayhem Moms Mods

EMOM 16 Minutes
Minute 1: 10 DB Physioball Bench Press
Minute 2: 45 second Boat Hold
Minute 3: 10 Dumbbell Push Press (2×50/35)
Minute 4: Rest

Longer Cool Down – Enjoy!

7 Minute Clock:
1:00 Seal Stretch
1:00 Frog Stretch
1:00 Elbow to Floor Stretch with Rotation (Left)
1:00 Elbow to Floor Stretch with Rotation (Right)
1:00 Pancake Stretch
1:00 Leaning Child’s Pose (left)
1:00 Leaning Child’s Pose (right)

Athletes Notes