“CFA Anywhere” WOD, March 17, 2025

“CFA Anywhere” – Mon, Mar 17

Warm Up

5:00 AMRAP
5 (per side) Plank Shoulder Taps
3 Push Up
10 Samson Lunge
3 No Push Up Burpee

Athletes Notes

Bodyweight Metcon

Bodyweight: Galway (3 Rounds for reps)

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-

Athletes Notes

Score

This workout is scored based on how many rounds and reps you complete in each 5:00 window.

Workout Flow

0:00-5:00

5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up

5:00-8:00
Rest

8:00-13:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up

13:00-16:00
rest

16:00-21:00
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
5 Bent Over Row
5 Push Ups
7 Air Squats
200m Run
Repeat this sequence until the 5:00 is up

Demo Videos

Scaling

3 sets
5:00 AMRAP
3 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-

Mayhem Mom Mods

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
200m Run or 400m Bike Erg or 1:00 Lunges
-rest 3:00 b/t sets-

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

Bodyweight: Galway (Non-Running Option) (3 Rounds for reps)

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent Over Backpack Row + 5 Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-

Athletes Notes

Score

This workout is scored based on how many rounds and reps you complete in each 5:00 window.

Workout Flow

0:00-5:00

5:00-8:00
Rest

13:00-16:00
Rest

Demo Videos

Scaling

3 sets
5:00 AMRAP
3 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-

Mayhem Mom Mods

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (5 Bent over Backpack Row + 5 Knee Push Ups + 7 Air Squats)
1:00 of High Knees to Lateral Shuffle
-rest 3:00 b/t sets-

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

Minimal Metcon

Minimal: Galway (3 Rounds for reps)

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×50/35) Or 3 Strict Pull Ups + 5 Push Ups + 7 Air Squats)
200m Run
-rest 3:00 b/t sets-

Athletes Notes

Score

This workout is scored based on how many rounds and reps you complete in each 5:00 window.

Workout Flow

0:00-5:00

3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up

5:00-8:00
Rest

8:00-13:00
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up

13:00-16:00
rest

16:00-21:00
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
3 Pull Ups or DB Rows
5 Push Ups
7 Air Squats
200m run
Repeat this sequence until the 5:00 is up

Demo Videos

Scaling

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×35/25) + 5 Knee Push Ups + 7 Air Squats)
200m Run OR :45 High Knees
-rest 3:00 b/t sets-

Mayhem Mom Mods

3 sets
5:00 AMRAP
5 Rounds of “Mini Cindy” (3 Dumbbell Bent over Row (2×35) + 5 Knee Push Ups + 7 Air Squats)
200m Run OR :45 High Knees OR 1:00 Lunges
-rest 3:00 b/t sets-