“CFA Anywhere” WOD, October 15, 2025

3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Step Back Lunges
:20 Bear Crawl Forward/Backward

Athletes Notes

• Scap Pull Ups
• Plank Shoulder Taps
• Hollow Hold
• Heel Taps
• Step Back Lunge
• Bear Crawl

4 Sets
6/arm Single Arm Hang Snatch (50/35) or Single Arm Backpack Russian Swing
6/arm Renegade Row (50/35) or 3 Point Single Arm Backpack Row
18 alt Goblet Reverse Lunge (50/35 or Backpack)
-rest 2:00 b/t sets-

Athletes Notes

Demo Videos

• Single Dumbbell Hang Snatch
• Backpack Single Arm Russian Swing
• Dumbbell Renegade Row
• 3-point Single Arm Backpack Row
• Dumbbell Goblet Reverse Lunge + Squat – no squat
• Backpack Stepback Lunges – backpack in front (goblet) hold

Workout Flow

6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge
-rest 2:00-
6 Single Arm Hang Snatch – left arm
6 Single Arm Hang Snatch – right arm
6 Renegade Row – left arm
6 Renegade Row – right arm
18 alt Goblet Reverse Lunge

Scaling

4 Sets
6/arm Single Arm Hang Snatch (35/25) or Backpack Russian Swing
6/arm Renegade Row (35/25) or Bodyweight Renegade Row
18 alt Goblet Reverse Lunge (50/35 or Backpack) or Bodyweight Step Back Lunge
-rest 2:00 b/t sets-