🎃 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)
This week is a deload week. We just finished up an 8-week cycle, “Iron Grip” last week!!! Woohoo, congratulations to everyone who completed the entire cycle. Now, it’s time to mentally and physically deload before our Fitmas cycle starts up next week.
Click the “Workout Prep Notes” for more Deload Week details
The Main Goal For Deload Week should be to HAVE FUN and just focus on getting a good sweat and movement session in. Don’t worry about going heavy, going fast, or trying to get the “best score”.
If you want to take the week completely off from workouts and just spend time outside, going on runs / walks, doing a sport or hobby with family, etc. I encourage you to take this week to do so. 😊
Athletes Notes
This is our deload week and you’ve earned a little extra rest!
We are providing much less volume as a typical week so we can let our bodies have a break. If you need even more rest on some days of this week then take it!
Should I Deload this week?
- If you have been with us for 1+ month and need the deload, then take it!
- If you are new and feel good (or had to take time off on other weeks), then carry on! (You can look back at past weeks for more workouts)
- IF you feel overtrained or just out of it, that is okay. Many have been there before. If you need to take a full week off and workout very little to even none, then do it. This is literally the best time of the year for you to do so.
- BOTTOM LINE: Continue to listen to your body and rest, recover and re-energize as needed during this week
Goal: Keep intensity this week under 80%
Ways to Deload
- Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
- Only performing 1 part of the metcon instead of the multiple parts
- Not going above 80%
- Resting from the Strength and/or accessory
Indicators I need to Deload and/or rest more for a week
- If working out is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.
- Lack of appetite for food compared to typical hunger levels
- Trouble sleeping or falling asleep compared to how you usually feel
- Constantly tired, fatigued and/or just feeling overtrained
- Soreness levels are way beyond what they usually are
- Inability to keep intensity levels high (80%+) in most workouts
Usually, we try to grind through and get our workout in because it is a highlight of the day and makes us better! But let’s give our body some extra attention this week and really take note of how we feel, and respond appropriately. Enjoy the week!
3:00 Clock
10 Scap Only Push Ups
5 Push Up to Downward Dog with Pause*
20 Line Hops or Single Unders
Athletes Notes
Hey M30 Fam. Today is a tight schedule to keep you on track for the guaranteed 30 minutes of Mayhem 30 from Warm up to the end of the workout.
If you are tight on time, complete only 2 sets of the Strength and shorten your rest in Monster Mash to 1 minute.
2-3 sets (1 every 2 minutes)
10 Towel Bicep Curl to Press or Banded Bicep Curl to Press
10 Alternating Deadbugs
Athletes Notes
Demo Video
- Banded Curl to Strict Press (same idea with the towel) Should be able to perform all 10 with quality form and control.
- Deadbug
Flow
0:00 – 2:00 10 Towel Bicep Curl to Strict Press, 10 Alternating Deadbugs…rest the remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Scaled and Mayhem Moms
No modifications
3 sets at Moderate Pace
60 Line Hops
20 Alternating Bodyweight Renegade Rows
30 Alternating Leg V-Up
20 Hand Release Push Ups
60 Forward and Backward Line Hops
-rest 2:00 between sets-
Time Cap: 7 Minutes per set
Athletes Notes
Workout Strategy and Flow
- Remember we are in the start of our deload week. We are still going to have fun moving, getting a sweat in, but our goal today is NOT to get the fastest time ever.
- Line Hops – Stay relaxed here. Aim for 2 sets of 30 or if you easily do line hops then a cool, calm and collected 60 reps without stopping.
- Bodyweight Renegade Row (no push up) – alternating arms each time. focus on your lats and core. Keep the core tight to keep you from rocking side to side and pull that elbow in towards your hip, squeezing the lats.
- Alternating Leg V-Up – chunk of 30 in the middle of the set here. Since today is about moderate pace, I would encourage you to break these into two sets of 15 with a short rest in the middle.
- Hand Release Push Ups – If this movement is very difficult for you and you are not able to move at a moderate pace, then I want you to scale the progression from the beginning. It should be something you can confidently do at least 5 at a time without the possibility of reaching failure or having to drop to a smaller rep count.
- Forward and Backward Line Hops – we love the mental change up at the end of this set. We go from regular side to side line hops at the start to a forward and backward version. Again, stay relaxed and SMILE!!!! This is a chance to get better at this movement. Take it in 2 sets of 15 at a time.
Substitution
- Hand Release Push Ups –> Knee Push Ups or Incline Push Ups
Scaled
3 sets at Moderate Pace
60 Object Toe Taps
20 Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row
30 Seated Toe Taps
20 Elevated Knee Push Ups
60 Object Toe Taps
-rest 2:00 between sets-
Mayhem Moms
3 sets at Moderate Pace
60 Slow and Controlled Line Hops
20 Elevated Bodyweight Renegade Row OR Kneeling Bodyweight Renegade Row
30 Modified Alternating Leg V Ups
20 Knee Push Ups or Incline Push Ups
60 Skater Side Jumps
-rest 2:00 between sets-
2-3 sets (1 every 2 minutes)
10 Crush Grip Dumbbell Bicep Curl to Strict Press
10 Alternating Deadbugs
Athletes Notes
Demo Video
- Crush Grip Dumbbell Curl to Strict Press – these should be performed at a weight you can do all 10 with quality form and control.
- Deadbug
Flow
0:00 – 2:00 10 Crush Grip Dumbbell Bicep Curl to Strict Press, 10 Alternating Deadbugs…rest the remainder of time
2:00 – 4:00 Repeat for set 2
4:00 – 6:00 Repeat for set 3
Mayhem Moms
No modifications
3 sets at Moderate Pace
60 Double Unders
20 Alternating Renegade Rows (2×50/35)*
30 Alternating Leg V-Up
20 Hand Release Push Ups
60 Single Under Crossovers
-rest 2:00 between sets-
*no push up, just left arm row, right arm row, left arm row….etc,
Time Cap: 7 Minutes per set
Athletes Notes
Workout Strategy and Flow
- Remember we are in the start of our deload week. We are still going to have fun moving, getting a sweat in, but our goal today is NOT to get the fastest time ever.
- Double Unders – Stay relaxed here. Aim for 2 sets of 30 or if you easily do double unders then a cool, calm and collected 60 reps without stopping.
- Dumbbell Renegade Row (no push up) – focus on your lats and core. Keep the core tight to keep you from rocking side to side and pull that dumbbell in towards your hip, squeezing the lats.
- Alternating Leg V-Up – chunk of 30 in the middle of the set here. Since today is about moderate pace, I would encourage you to break these into two sets of 15 with a short rest in the middle.
- Hand Release Push Ups – If this movement is very difficult for you and you are not able to move at a moderate pace, then I want you to scale the progression from the beginning. It should be something you can confidently do at least 5 at a time without the possibility of reaching failure or having to drop to a smaller rep count.
- Crossovers – Single Under – we love the mental change up at the end of this set. We go from double unders at the start to a crossover single under. Again, stay relaxed and SMILE!!!! This is a chance to get better at this movement. Take it in 2 sets of 15 at a time.
Substitution
- Double Unders –> 60 Crossovers – Single Under OR 90 Single Unders
- Hand Release Push Ups –> Knee Push Ups or Incline Push Ups
- Single Under Crossovers –> 90 Single Unders
Mayhem Moms
3 sets at Moderate Pace
60 Slow and Controlled Line Hops
20 Dumbbell Renegade Row (no push up)…drop to your knees for this if needed
30 Modified Alternating Leg V Ups
20 Knee Push Ups or Incline Push Ups
60 Skater Side Jumps
-rest 2:00 between sets-