“CFA Anywhere” WOD, May 14, 2025

2 Rounds
20 High Knees
20 Butt Kicks
10 Lateral Lunges
10 Bodyweight Good Mornings
5 Air Squats

then
3 Rounds
10 Glute Bridges
10 World’s Greatest Stretch

Athletes Notes

• High Knees
• Butt Kicks
• Lateral Lunge
• Bodyweight Good Morning
• Air Squats
• Glute Bridges
• World’s Greatest Stretch

9 rounds for max reps
:20 Max Front Squat*
:10 rest
:20 Max Goblet Squat**
:10 rest
:20 Max Air Squat
:40 rest & write down reps

*Dumbbell (2×50/35) or Backpack
**Dumbbell (1×50/35) or Backpack

Athletes Notes

Score

This workout is scored on how many squats you complete. Total up your reps for the three squats each round for your score per round. There are 9 scored rounds.

Workout Flow

0:00-0:20
Max Front Squats
0:20-0:30
rest
0:30-0:50
Max Goblet Squats
0:50-1:00
rest
1:00-1:20
Max Air Squats
1:20-2:00
Rest (log reps)

-Repeat for 9 total rounds (18:00)-

Demo Videos

• Dumbbell Front Squats
• Backpack Front Squat
• Backpack Goblet Squat
• Dumbbell Goblet Squat
• Air Squats

Scaling

9 rounds for max reps
:20 Max Front Squat
:10 rest
:20 Max Goblet Squat
:10 rest
:20 Max Air Squat
:40 rest & write down reps

FS: Dumbbell (2×35/25 or lighter) or Backpack
Goblet: Dumbbell (1×35/25 or lighter) or Backpack

Mayhem Mom Mods

9 rounds for max reps
:20 Max Dumbbell Front Squats to Bench
:10 rest
:20 Max Goblet Squat
:10 rest
:20 Max Air Squat
:40 rest & write down reps

FS: Dumbbell (2×25 or lighter) or Backpack
Goblet: Dumbbell (1×25 or lighter) or Backpack

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

3 sets
6/side Tempo Side Plank Hip Raises @3012
12 alt Plank Object Pull Through
-rest 1:00 b/t sets-

Athletes Notes

Score

This workout is scored on completion. Please use the checkbox.

Workout Flow

6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through
rest 1:00
6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through
rest 1:00
6 Tempo Side Plank Hip Raise LEFT
6 Tempo Side Plank Hip Raise RIGHT
12 Alt Plank Object Pull Through

Demo Videos

• Tempo Side Plank Hip Raises
• Plank Backpack Pull Through
• Dumbbell Plank Pull Through

Scaling

3 sets
6/side Clamshell Side Plank Hip Thrust
12 alt Plank Object Pull Through
-rest 1:00 b/t sets-

Mayhem Mom Mods

3 sets
:30/side Bent Knee Forearm Side Plank
12 alt Modified Plank Pull Through
-rest 1:00 b/t sets-

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