🎃 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)
3 Rounds
15 seconds of Jumping Jacks
15 seconds of Standing Marches
10 Alternating Bodyweight Single Leg RDL
10 Jumping Lunges (total)
Minimal: after the 3 rounds, complete :
2 Suitcase Deadlifts (each)
2 Single Dumbbell Hang Clean and Jerks (each)
2 Double Dumbbell Deadlifts
2 Double Dumbbell Hang Clean and Jerks
Athletes Notes
4 sets:
16 Unbroken Bodyweight RDLs or Banded Good Mornings
-rest 60 seconds between sets-
4 sets:
8 Unbroken Jumping Lunges (L+R=1)
-rest 60 seconds between sets-
Score = emoji of choice 😊
Athletes Notes
Workout Strategy and Flow
- We are continuing to challenge muscular endurance as we finish this cycle and get ready to re-test our bodyweight version of “DT-ish”.
- Jumping lunges are defintely going to be the biggest challenge. Remember that you don’t have to jump high, you just need to leave the ground in transition from one leg to the next. Left leg + right leg is 1 rep. We have 8 total without stopping today.
Demo Videos
Flow
16 Unbroken Bodyweight RDLs
-rest 60 seconds-
16 Unbroken Bodyweight RDLs
-rest 60 seconds-
16 Unbroken Bodyweight RDLs
-rest 60 seconds-
16 Unbroken Bodyweight RDLs
-rest 60 seconds-
8 Unbroken Jumping Lunges (L+R=1)
-rest 60 seconds-
8 Unbroken Jumping Lunges (L+R=1)
-rest 60 seconds-
8 Unbroken Jumping Lunges (L+R=1)
-rest 60 seconds-
8 Unbroken Jumping Lunges (L+R=1)
Backpack Option
4 sets:
16 Unbroken Backpack Deadlifts
-rest 60 seconds between sets-
4 sets:
8 Unbroken Backpack Clean and Jerk (these should be from the hang position)
-rest 60 seconds between sets-
M30 Scaled
4 sets:
16 Bodyweight RDL Wall Tap
-rest 60 seconds between sets-
4 sets:
8 Wall Assisted Split Squats (each)
-rest 60 seconds between sets-
Mayhem Moms
4 sets:
16 Unbroken Bodyweight RDL OR Banded Good Mornings
-rest 60 seconds between sets-
4 sets:
8 Unbroken Jumping Split Squats each (if the transition from legs is not possible yet, you can complete as jumping split squat) OR remove the jump all together and complete as 8 Unbroken Bodyweight Split Squat (each)
-rest 60 seconds between sets-
4 sets:
16 Unbroken Dumbbell Deadlifts (2×50/35)
-rest 60 seconds between sets-
4 sets:
8 Unbroken Dumbbell Hang Power Clean and Jerk (2×50/35)
-rest 60 seconds between sets-
Athletes Notes
Workout Strategy and Flow
- This is about to be dumbbell cardio!!!!
- Select your weights wisely. We are continuing to challenge our grip strength AND muscular endurance. When it says unbroken, I mean you aren’t letting go of those dumbbells until the final rep….then you can rest. So be smart when selecting weights.
- If you have access to multiple dumbbells then you can use build in weight each set up to the RX weight.
SCORE: Today, for simplicity, you will score the single dumbbell weight in each hand. I am giving you 8 sets of scoring in case you can / want to build in weight. You are welcome to stay the same across all 8 sets.
Demo Videos
Flow
16 Unbroken Dumbbell Deadlifts
-rest 60 seconds-
16 Unbroken Dumbbell Deadlifts
-rest 60 seconds-
16 Unbroken Dumbbell Deadlifts
-rest 60 seconds-
16 Unbroken Dumbbell Deadlifts
-rest 60 seconds-
8 Unbroken Dumbbell Hang Power Clean and Jerk
-rest 60 seconds-
8 Unbroken Dumbbell Hang Power Clean and Jerk
-rest 60 seconds-
8 Unbroken Dumbbell Hang Power Clean and Jerk
-rest 60 seconds-
8 Unbroken Dumbbell Hang Power Clean and Jerk
Mayhem Moms
4 sets:
16 Unbroken Dumbbell Deadlift OR Elevated Sumo Dumbbell Deadlifts
-rest 60 seconds between sets-
4 sets:
8 Unbroken Double Dumbbell Hang Power Clean & Jerks (complete as strict press instead of push jerks if needed)
-rest 60 seconds between sets-
Every Minute on the Minute for 7 Minutes
100m Run at Fast Pace
**Slightly different than video (follow as written here)!
Athletes Notes
Workout Strategy and Flow
- Fun little finisher for our day.
- Yes, this is a fast pace, but it should NOT be an all out sprint. You will not have enough time to recover properly if you treat this as 7 100m Sprints. So find the proper pacing to ensure you stay fast but are able to stay consistent across the 7 minutes.
0:00 – 1:00 100m Run, rest the time remaining
1:00 – 2:00 Repeat
2:00 – 3:00 Repeat
3:00 – 4:00 Repeat
4:00 – 5:00 Repeat
5:00 – 6:00 Repeat
6:00 – 7:00 Repeat
Substitution
- Run for 25 seconds, no matter the distance! OR Complete 25 seconds of High Knees at a high intensity.
Scaled and Mayhem Moms
Every Minute on the Minute for 7 Minutes
25 seconds of Standing Marches at fast pace OR Skipping in Place