“CFA Anywhere” WOD, June 26, 2024

2 Rounds:
15 second High Knees
15 second Butt Kicks
10 Leg Swings Forward / Backward (each)
5 Elbow to Floor Stretch with Rotation (each)
3 Inchworms to Push Up

then

2 Rounds
30 second Run
30 second Burpees

Athletes Notes

• High Knees
• Butt Kicks
• Front to Back Leg Swings
• Elbow to Floor Stretch with Rotation
• Inchworm to Pushup

4 sets:
10 Burpees
200m Easy Run
200m Fast Run
200m Easy Run
10 Burpees
-rest 1:30 between sets–

Time Cap each set: 5 Minutes

Athletes Notes

Workout Strategy and Flow

• Pretty straightforward AND this workout can be done anywhere. We have a burpee sandwich with some running packed in the middle.
• Runs can be done outside or on a treadmill/air runner (if you have access). Please be aware of how the runs are written.
• There is a total of 600m of running at one time BUT I want you to practice with “switching gears”. The first and last 200m should be at an easy pace, while the middle 200m should be at a fast pace.
• PACING EXPLANATIONS:
  • Easy = Conversational Pace. Should be able to talk to someone and not be out of breath.
  • Fast = the most challenging pace we will see today – shouldn’t be a sprint, but also shouldn’t be something you could hold for longer than 6-10 minutes.
  • If you still don’t quite understand how to pace, just keep it simple and think of having 2 “gears” today: Easy and Hard.
• Burpees are simple. You are not jumping over anything and we do not care about height of the jump today. Just literally lay down on the ground, stand up, and jump.

Substitution

• Runs -> as I always like to say here, if you think you’re “bad” at running, I still want you to run. That is how we get better. Today here are your options:
  • Option 1) Run for 1:00 easy (no matter the distance), run for 1:00 at a bit of a harder pace (no matter the distance), run for 1:00 back at that easy pace (no matter the distance)
  • Option 2) If we still don’t feel confident running, we can do 1:00 Walk, 1:00 Run, 1:00 Walk.
• Runs -> if you don’t have space or you cannot run due to weather, then you can complete 1:00 High Knees (Easy). 1:00 High Knees (fast), 1:00 High Knees (Easy)

Backpack Option

4 sets:
10 Backpack Lateral Burpees
200m Easy Backpack Run
200m Fast Backpack Run
200m Easy Backpack Run
10 Backpack Lateral Burpees
-rest 1:30 between sets–

Scaled

4 sets:
10 Elevated Up Downs with NO Jump
1:00 Standing Marches (easy)
1:00 Standing Marches (faster)
1:00 Standing Marches (easy)
10 Elevated Up Downs with NO Jump
-rest 1:30 between sets–

2 Rounds (6 Minutes)
:30 Couch Stretch (left)
:30 Couch Stretch (right)
:30 Pigeon Stretch (left)
:30 Pigeon Stretch (right)
:30 Scorpion Stretch Hold (left)
:30 Scorpion Stretch Hold (right)

Athletes Notes

• Couch Stretch
• Pigeon Stretch
• Scorpion Stretch