“CFA Anywhere” WOD, October 11, 2025

4:00 to move through as many rounds as possible of:
5 Single Leg RDLs (each side)
10 Scap Only Push Ups
5 Knee Push Ups
:15 Glute Bridge March

Athletes Notes

• Bodyweight Single Leg RDL
• Scap Only Push Up
• Knee Push Up
• Glute Bridge March

4 sets
10/leg Staggered Stance RDL (2×50/35 or Backpack)
-rest :30-
15 Glute Bridge Floor Press (2×50/35 or Backpack)
-rest :30-
:20 RKC Plank
-rest 2:00 b/t sets-

Athletes Notes

Demo Videos

• Split Stance Dumbbell RDL
• Glute Bridge Dumbbell Floor Press
• Backpack Glute Bridge Floor Press – no tempo
• RKC Plank

Workout Flow

10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank
-rest 2:00-
10 Split Stance RDL – left leg forward
10 Split Stance RDL – right leg forward
-rest :30-
15 Glute Bridge Floor Press
-rest :30-
:20 RKC Plank

Scaling

4 sets
10/leg Staggered Stance RDL (2×35/25 or Backpack)
-rest :30-
15 Glute Bridge Floor Press (2×35/25 or Backpack)
-rest :30-
:20 Plank
-rest 2:00 b/t sets-