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“CFA Anywhere” WOD, October 30, 2024

“CFA Anywhere” – Wed, Oct 30

October 31 Miles Challenge – Day 30 (AMRAP – Reps)

🎃 Challenge: Complete 1 mile every day (walk or run) for 31 days in October!

🗓️ Dates: October 1 – October 31

🏃 How it Works:
– Walk or run 1 mile each day—indoors or outdoors—it’s your choice!
– While you’re welcome to do more, only 1 mile will count per day toward your 31-mile goal.
– Log your mile daily in the app to stay on track and keep your streak alive!* (You’ll be responsible for tallying your total as you go.)

💡 Pro Tip:
Make it part of your daily routine—whether it’s a morning walk, an evening jog, or during lunch breaks. Keep it fun and aim for consistency!

*Score = Reps (1 Rep = 1 Mile)

Athletes Notes

SCORE = REPS (1 REP = 1 MILE)

Warm Up

5:00 Clock
5 Inchworms to Push Ups
10 Glute Kickbacks (each)
5 Dynamic Squat Stretches
5 X-jumps (no jump) OR 5 Alternating Single Dumbbell Hang Snatch
2 Burpees

Athletes Notes

Bodyweight Metcon
Bodyweight: I Want Candy (Checkmark)

EMOM 20 Minutes
Minute 1: 10 Burpees to Target
Minute 2: 15 X-Jumps (no Jump)
Minute 3: 20 Tuck Ups
Minute 4: 25 Air Squats

*Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate

Score = emoji

Athletes Notes

Workout Strategy and Flow

  • Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate! You should have at least 20+ seconds of rest each minute if not more.
  • Burpee to Target – use this opportunity to focus on your breathing during the burpees
  • X-Jump No Jump – these are alternating arms every rep. Think of this as an invisible dumbbell snatch. Hinging at the hips and being explosive.
  • Tuck Ups – these are challenging if you’ve never done them before. If needed scale to the Modified version to keep moderate intensity.
  • Air Squats – steady! Again, another opportunity to focus on your breathing during these reps and keeping the heart rate under control.

Substitution

Scaled

EMOM 20 Minutes
Minute 1: 10 Elevated Up Down with Jump
Minute 2: 12 X-Jump No Jump
Minute 3: 16 Quarter Sit Ups
Minute 4: 20 Squat to Chair

Mayhem Moms

EMOM 20 Minutes
Minute 2: 10 Line Facing Modified Burpees
Minute 3: 15 Dumbbell Hang Snatch
Minute 4: 20 Modified Flutter Kick
Minute 4: 25 Air Squats

Minimal Metcon
Minimal: I Want Candy (Checkmark)

EMOM 20 Minutes
Minute 1: 10 Dumbbell Facing Burpees
Minute 2: 15 Alternating Dumbbell Hang Snatch (50/35)
Minute 3: 20 Tuck Ups
Minute 4: 25 Air Squats

*Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate

Score = emoji

Athletes Notes

Workout Strategy and Flow

  • Enjoy the rest you get each minute, remember this is deload week so keep intensity moderate! You should have at least 20+ seconds of rest each minute if not more.
  • Dumbbell Facing Burpees – use this opportunity to focus on your breathing during the burpees
  • Dumbbell Hang Snatch – these are alternating arms every rep
  • Tuck Ups – these are challenging if you’ve never done them before. If needed scale to the Modified version to keep moderate intensity.
  • Air Squats – steady! Again, another opportunity to focus on your breathing during these reps and keeping the heart rate under control.

Substitution

Mayhem Moms

EMOM 20 Minutes
Minute 2: 10 Line Facing Modified Burpees
Minute 3: 15 Dumbbell Hang Snatch
Minute 4: 20 Modified Flutter Kick
Minute 4: 25 Air Squats

Cool Down

2 Rounds:
1:00 Frog Stretch
:30 Alternating Scorpion Stretch
1:00 Camel Pose

Athletes Notes