“CFA Anywhere” WOD, May 10, 2025

“CFA Anywhere” – Sat, May 10

Warm Up

7:00 AMRAP
10 Knee Hug to Lateral Lunge
10 Glute March
5 Wall Angel
20 Hollow Body Hold Flutter Kicks
5 Squat to Calf Raise

Athletes Notes

Strength (6 Rounds for reps)

3 sets:
Max TEMPO Left Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit*
-rest 3:00-

*Dumbbell (1×50/35) or Backpack

*Score Wall Sit in the Notes

Athletes Notes

Score

This workout is scored on max reps for each of the Goblet Split Squats. Score the Wall Sit time in the notes.

Workout Flow

Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit
-rest 3:00-
Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit
-rest 3:00-
Max TEMPO Left Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit

Demo Videos

Scaling

3 sets:
Max TEMPO Left Leg Bodyweight Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Bodyweight Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit (Dumbbell (1×35/25 or lighter) or Backpack)
-rest 3:00-

Mayhem Mom Mods

3 sets:
Max TEMPO Left Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max TEMPO Right Leg Goblet* Bulgarian Split Squat @40X1
-rest :30-
Max Weighted Wall Sit*
-rest 3:00-
*Dumbbell (1×25) or Backpack

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

Core Finisher (AMRAP – Rounds and Reps)

7 minute AMRAP
7 V Up
14 Alt Russian Twist
28 Alt Mountain Climbers

Athletes Notes

Score

This workout is scored on how many rounds and reps you complete during the 7 minutes of work. 1 round is 7 V Ups + 14 alt Russian Twists + 28 Mountain Climbers (49 reps/round).

Workout Flow

On a 7:00 clock, complete as many rounds and reps as possible of:
7 V Up
14 Alt Russian Twist
28 Alt Mountain Climbers

Demo Videos

Scaling

7 minute AMRAP
7 Tuck Ups
14 Modified Russian Twists
28 Modified Mountain Climber

Mayhem Mom Mods

7 minute AMRAP
7 Modified Tuck Ups
14Modified Russian Twists
28 Elevated Mountain Climbers