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“CFA Anywhere” WOD, November 4, 2024

“CFA Anywhere” – Mon, Nov 4

Start of M30 Cycle: Fitmas

🎄🎅 Welcome to the 2024 Fitmas Cycle! 🎅🎄

M30 Fam, I can’t believe it is already the final 2 months of 2024. I’m excited to round out the year with our M30 Fitmas Cycle.

Dates: Week of November 4 through Week of December 23

We have two major focuses:
– Single-Leg Strength: Working on unilateral strength will not only make you stronger but also help improve balance, stability, and prevent injury.

– Upper Pulling Strength: Targeting your back and biceps through exercises like pull-ups, rows, and other fun variations that will challenge and strengthen your upper body.

In both of these focuses, you can expect to see tempo and pause work!

But that’s not all…
🚨 THE TEST: 100 Burpees for Time!
 🚨
This will be our only test for the cycle! Whether you’re at home, at the gym, or traveling….burpees can be done anywhere. We’ll test your time at the start and see just how much faster you can knock them out by the end of the cycle. This test will push your mentally and physically—plus, it’s the ultimate no-excuse workout during the holidays.

Let’s do this!

Warm Up

4:00 Clock:
10 Prone IYT (10 each)
5 Donkey Kicks (each)
10 Single Leg Glute Bridge (each)
10 Second Bottom of the Squat Hold
20 Jumping Jacks

Athletes Notes

Bodyweight Metcon
Bodyweight: Strength (Checkmark)

EMOM 9 Minutes
Minute 1: 9 Bodyweight Tempo Step Downs (Left) (24”/20”)
Minute 2: 9 Bodyweight Tempo Step Downs (Right) (24”/20”)
Minute 3: Rest

Tempo @30X1 (3 seconds down, explode to standing)

Athletes Notes

Note

Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.

Demo Video

TEMPO EXPLANATION Standing tall on the box, lower your single leg down to the floor for 3 seconds. Once your foot touches the floor, explode back up to a tall position on the box, pausing for 1 second before starting the next rep.

Flow

0:00 – 1:00 Complete 9 Bodyweight Tempo Step Downs (left), rest remainder of minute
1:00 – 2:00 Complete 9 Bodyweight Tempo Step Downs (right), rest remainder of minute
2:00 – 3:00 Rest
3:00 – 4:00 Complete set 2 of 9 on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 9 on right, rest remainder of minute
5:00 – 6:00 Rest
6:00 – 7:00 Complete set 3 of 9 on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 9 on right, rest remainder of minute
8:00 – 9:00 Rest

Scaled

*no specific tempo, just take it slow!!

EMOM 9 Minutes
Minute 1: 9 Bodyweight Slow Step Downs (Left) on a very low surface like a stair. Hold wall for assistance if needed
Minute 2: 9 Bodyweight Slow Step Downs (Right) on a very low surface like a stair. Hold wall for assistance if needed
Minute 3: Rest

Mayhem Moms

No modification needed

Bodyweight: Just Go With It (2 Rounds for reps)

4 Rounds:
60 seconds Alternating Leg V-Up
30 seconds rest
60 seconds Towel Rows, Banded Bent Over Rows or Kipping Pull Ups
30 seconds rest

Athletes Notes

Scoring

Set 1 Score: total reps of Alternating Leg V-Ups across all 4 rounds
Set 2 Score: total reps of Towel Rows/Banded Bent Over Rows/Kipping Pull Ups across all 4 rounds

Workout Strategy and Flow

  • Core + Arm Pump to finish out our Monday.
  • Alternating Leg V-Up – I am not expecting 60 seconds of non-stop movement, but I would suggest going in with a plan that allows a couple very quick breaks. We want to be sure we can maintain similar numbers across all 4 rounds
  • Towel Rows or Banded Bent Over Row – same idea as the alternating leg v-ups. Please be aware that you should only do Kipping Pull Up if you feel you can perform at least 20 seconds at a time with only a quick 2-4 second break before hopping back up. Remember we need to maintain this over 4 rounds.

Flow
0:00 – 1:00 complete Alternating Leg V-Up
1:00 – 1:30 rest
1:30 – 2:30 complete Towel Rows
2:30 – 3:00 Rest
3:00 – 6:00 Repeat for second round
6:00 – 9:00 Repeat for third round
9:00 – 12:00 Repeat for final round.

Backpack Option

4 Rounds:
60 seconds Alternating Leg V-Up (no backpack)
30 seconds rest
60 seconds Backpack Bent Over Row
30 seconds rest

M30 Scaled

4 Rounds:
60 seconds Seated Toe Taps
30 seconds rest
60 seconds Towel Rows OR Crush Grip Object Row
30 seconds rest

Mayhem Moms

4 Rounds:
60 seconds Modified Alternating Leg V Ups
30 seconds rest
60 seconds Towel Rows or Banded Bent Over Row
30 seconds rest

Minimal Metcon
Minimal: Strength (3 Rounds for reps)

EMOM 9 Minutes
Minute 1: 9 Single Dumbbell Tempo Step Downs (left) (24”/20”)
Minute 2: 9 Single Dumbbell Tempo Step Downs (right)
Minute 3: Rest

Tempo @30X1 (3 seconds down, explode to standing)

Athletes Notes

Note

Single leg strength is a focus this cycle! While we won’t necessarily have a test/retest, we will have a lot of tempo and pause focus, and a chance for us to work on imbalances, balance, and coordination.

Demo Video

TEMPO EXPLANATION Standing tall on the box lower your single leg down to the floor for 3 seconds. Once your foot touches the floor explode back up to a tall position on the box, pausing for 1 second before starting the next rep.

Flow

0:00 – 1:00 Complete 9 Single Dumbbell Tempo Step Downs (left), rest remainder of minute
1:00 – 2:00 Complete 9 Single Dumbbell Tempo Step Downs (right), rest remainder of minute
2:00 – 3:00 Rest
3:00 – 4:00 Complete set 2 of 9 on left, rest remainder of minute
4:00 – 5:00 Complete set 2 of 9 on right, rest remainder of minute
5:00 – 6:00 Rest
6:00 – 7:00 Complete set 3 of 9 on left, rest remainder of minute
7:00 – 8:00 Complete set 3 of 9 on right, rest remainder of minute
8:00 – 9:00 Rest

Mayhem Moms

No modification needed

Minimal: Just Go With It (2 Rounds for reps)

4 Rounds:
60 seconds Alternating Leg V-Up
30 seconds rest
60 seconds Crush Grip Dumbbell Bent Over Rows (50/35)
30 seconds rest

Athletes Notes

Scoring

Set 1 Score: total reps of Alternating Leg V-Ups across all 4 rounds
Set 2 Score: total reps of Crush Grip Dumbbell Bent Over Rows across all 4 rounds

Workout Strategy and Flow

  • Core + Arm Pump to finish out our Monday.
  • Alternating Leg V-Up – I am not expecting 60 seconds of non-stop movement, but I would suggest going in with a plan that allows a couple very quick breaks. We want to be sure we can maintain similar numbers across all 4 rounds
  • Crush Grip Dumbbell Bent Over Row – same idea as the alternating leg v-ups. If you choose a weight that is too heavy you will be forced to take too many breaks. We wouldn’t want to set the dumbbell down more than 2 times in each 60 second window

Flow
0:00 – 1:00 complete Alternating Leg V-Up
1:00 – 1:30 rest
1:30 – 2:30 complete Crush Grip Dumbbell Bent Over Rows
2:30 – 3:00 Rest
3:00 – 6:00 Repeat for second round
6:00 – 9:00 Repeat for third round
9:00 – 12:00 Repeat for final round.

Mayhem Moms

4 Rounds:
60 seconds Modified Alternating Leg V Ups
30 seconds rest
60 seconds Crush Grip Dumbbell Bent Over Row
30 seconds rest

Bonus Stretching

:30 Cross Arm Stretch (each)
:30 Standing Tricep Stretch (each)
1:00 Toe Touch Stretch
1:00 Alternating Scorpion Stretch

Athletes Notes