“CFA Anywhere” WOD, June 6, 2025

3 Rounds:
10 Bear Crawl Shoulder Taps
20 Glute Bridge March
10 Scap Push Up
10 Cossack Squat
:30 Hollow Body Hold

Athletes Notes

• Bear Crawl Alternating Shoulder Taps
• Glute Bridge March
• Scap Only Push Up
• Cossack Squat
• Hollow Hold

For Max Reps
Max Tempo Narrow Push Up @30X1
-rest 2:00-
Max Tempo Normal Push Up @30X1
-rest 2:00-
Max Tempo Wide Push Up @30X1

Athletes Notes

Score

This workout is scored on how many reps of each push up variation you complete UNBROKEN.

Tempo: 3 seconds down, no pause, explode up, 1 second pause at the top.

Workout Flow

Complete one unbroken set for max reps of Tempo Narrow Push Up @30X1
-rest 2:00-
Complete one unbroken set for max reps of Tempo Normal Push Up @30X1
-rest 2:00-
Complete one unbroken set for max reps of Tempo Wide Push Up @30X1

Demo Videos

• Narrow Push Ups
• Push Up
• Wide Push Ups

Scaling

For Max Reps
Max Tempo Incline Narrow Push Up @30X1
-rest 2:00-
Max Tempo Knee Push Up @30X1
-rest 2:00-
Max Tempo Incline Wide Push Up @30X1

Mayhem Mom Mods

For Max Reps
Max Tempo Incline Narrow Push Up @30X1
rest 2:00
Max Tempo Knee Push Up @30X1
rest 2:00
Max Tempo Incline Wide Push Up @30X1

Check out our Scaling and Substitution Movement Document Here! for more recommendations!

3 sets
5/leg Tempo Copenhagen Raise @3013
-rest :30-
:30/per leg Single Leg Hip Thrust Hold*
-rest 1:30-

*Dumbbell (1×50/35) or Backpack

Athletes Notes

Score

This workout is scored on completion.

Workout Flow

5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg
-rest 1:30-
5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg
-rest 1:30-
5 Tempo Copenhagen Raise on the left side
5 Tempo Copenhagen Raise on the right side
-rest :30-
:30 weighted Hip Thrust Hold on the left leg
:30 weighted Hip Thrust Hold on the right leg

Demo Videos

• Tempo Copenhagen Raise
• Dumbbell Single Leg Hip Thrust Hold
• Backpack Single Leg Hip Thrust Hold

Scaling

3 sets
5/leg Clamshell Side Plank Hip Thrusts
-rest :30-
:30/leg Single Leg Hip Thrust Hold
-rest 1:30 b/t sets-

Mayhem Mom Mods

3 sets
5/leg Clamshell Side Plank Hip Thrusts
-rest :30-
:30/per leg Single Leg HIp Thrust Hold*
-rest 1:30 b/t sets-

*Dumbbell (1×35 or lighter) or Backpack

Check out our Scaling and Substitution Movement Document Here! for more recommendations!