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“CFA Anywhere” WOD, January 31, 2025

“CFA Anywhere” – Fri, Jan 31

Warm Up

5:00 Clock
20 Reverse Snow Angels
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause
5 Bodyweight Single Leg RDLs (each)

*Pause 2 seconds in downward dog

Athletes Notes

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

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

3 sets:
15 Tempo Bodyweight Rear Foot Elevated Single Leg RDL @2121 (per leg)
-rest 2:00 between sets-

Athletes Notes

Score

  • There is no scored component for this workout. Use emoji to share how it went!

Workout Strategy and Flow

  • At 3,2,1 perform 15 tempo bodyweight rear foot elevated single leg RDL on each leg. The tempo is 2 seconds down, 1 second at the bottom, 2 seconds up, and 1 second at the top.
  • The tempo is the most important part of this piece.
  • Rest 2:00 between sets. Perform 3 sets.
  • I recommend putting a clock in front of you that counts up to 99:99 to keep the tempo.

Demo Videos

Scaling

3 sets:
10 Tempo Bodyweight Rear Foot Elevated Single Leg RDL @2121
-rest 2:00 between sets-

Mayhem Mom Mods

No movement substiution needed. Feel free to scale the volume as needed.

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

Bodyweight: Tzatziki (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
10 Shuttle Run (50ft)
10 No Push Up Burpees
50ft Handstand Walk or 100ft Bear Crawl

Athletes Notes

Score

  • This workout is scored on the amount of rounds and reps you can complete in 10 minutes.

Workout Strategy and Flow

  • At 3,2,1 complete as many rounds and reps as you can of 10 shuttle runs (50ft) 10 no push up burpees and 50ft of handstand walks or 100ft of bear crawls.
  • Set your clock to count down from 10:00.

Demo Videos

Scaling

AMRAP 10
10 Shuttle Runs (50ft)
10 No Push Up Burpees
100ft Bear Crawl

Mayhem Mom Mods

AMRAP 10
10 Shuttle Runs
10 Elevated Burpee
20 Wide Leg Pike Shoulder Taps or 100ft Bear Crawl

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

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

3 sets:
15 Tempo Single Dumbbell Rear Foot Elevated Single Leg RDL @2121 (per leg)
-rest 2:00 between sets-

Athletes Notes

Score

  • The score is the weight of the dumbbell that you choose to use.

Workout Strategy and Flow

  • At 3,2,1 perform 15 tempo single dumbbell rear foot elevated single leg RDL on each leg. The tempo is 2 seconds down, 1 second at the bottom, 2 seconds up, and 1 second at the top.
  • The tempo is the most important part of this piece.
  • Rest 2:00 between sets. Perform 3 sets.
  • I recommend putting a clock in front of you that counts up to 99:99 to keep the tempo.

Demo videos

Scaling

3 sets:
10 Tempo Single Dumbbell Rear Foot Elevated Single Leg RDL @2121
-rest 2:00 between sets-

Mayhem Mom Mods

No movement substiution needed. Feel free to scale the volume as needed.

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

Minimal: Tzatziki (AMRAP – Rounds and Reps)

AMRAP 10 Minutes
10 Shuttle Run (50ft)
10 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
50ft Handstand Walk or 100ft Bear Crawl

Athletes Notes

Score

  • This workout is scored based on how many rounds + reps you can complete in 10 minutes.

Workout Strategy and Flow

  • At 3,2,1 begin with 10 shuttle runs (50ft) which is 10 x down and back. Then complete 10 alternating single dumbbell hang clean and jerk. Finish each round with 50ft Handstand walk or 100ft bear crawll
  • This workout will be tough on the shoulders so be ready! There is no break between the hang clean and jerks and the handstand walks. Strategize how long of a break you need so that you can aim for big sets on the HSW or Bear Crawls.
  • Set the clock to count down from 10:00.

Demo Videos

Scaling

6 Shuttle Runs (50ft)
8 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
50ft Handstand Walk or 100ft Bear Crawl

Mayhem Mom Mods

10 Shuttle Run (50ft) – if need to go without touching ground, ensure both feet cross the line
10 Alternating Single Dumbbell Hang Clean and Jerk (50/35)
12 Wide Leg Pike Push Ups

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