CFA Training Program

Welcome to Phase 1 of Origin’s 12-week program to optimize your CFA Test performance:

Exercises Include:

-Full Kneeling Medicine Ball (MB) Overhead Throw (1Hand)

-Pull Ups

-Shuttle Run

-Modified Sit-ups

-Pushups

-1-Mile Run

 

MALE PROGRAM – 3 weeks/Phase 1: 3 Days/Week

1A. Full Kneeling MB (6 lb) Wall Slam: 5 reps

1B. Pull-ups (assisted with bands if necessary): 6 reps

1C. Shuttle Run (15ft out, 15ft back, 2 times): 1x all-out

Repeat above 3x (1-2 minute rest between rounds)

 

2A. Modified Sit-ups: 25 reps

2B. Push-ups: 20 reps

2C: 1/4 mile run (1 lap on track): 1x all-out

Repeat 3x (1-2 minute rest between rounds)

 

*CFA Test – Week 4 (to gauge progress)

 

Program adjustment weeks 5-7/Phase 2

CFA Test – Week 8

 

Program adjustment Weeks 9-11/Phase 3

CFA Test – Week 12

Looking for Coaching? – Contact Origin

 

FEMALE PROGRAM – 3 weeks/Phase 1: 3 days/week

1A. Full Kneeling MB (3-5lb) wall slam: 5 reps

1B. Assisted (bands) Pull-ups: 3 reps

1C. Shuttle Run (15ft. out, 15ft. back, 2x): 1x All-out

Repeat 3x (1-2 minute rest between rounds)

 

2A. Modified Sit-ups: 25 reps

2B. Push-ups: 12 reps

2C. 1/4 mile run (1 lap on track): 1x all-out

Repeat 3x (1-2 minute rest between rounds)

 

*CFA Test – Week 4 (to gauge progress)

 

Program Adjustment Weeks 5-7/Phase 2

CFA Test – Week 8

 

Program Adjustment Weeks 9-11/Phase 3

CFA Test – Week 12

 

Looking for Coaching? – Contact Origin