🎃 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)
5:00 Clock
20 Line Hops or Single Unders
10 Prone IYT (each)
5 Thread the Needles (each)
5 Bodyweight Single Leg RDLs* (each)
3 X-Jump or 3 Dumbbell Hang Snatches (each)
*Minimal: Change to 5 Single Arm Suitcase Deadlifts (each) in final 2 minutes
Athletes Notes
5 sets:
50 Forward and Backward Line Hops
…directly into…
3 Complexes of (8 Alternating Single Leg RDLs + 6 X-Jumps)
-rest 1:00 between sets-
Time Cap per set: 2 Minutes
Athletes Notes
Demo Videos
- Forward and Backward Line Hops – goal for 50 to be unbroken. Should be able to do at least 25 reps at a time (if not, see scaling options below).
- Bodyweight Single Leg RDL + X-Jumps
Flow
- Working on grip strength and muscular endurance and get a fun opportunity to also put our jump rope skills to the test.
50 Forward and Backward Line Hops …directly into…8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps
-rest 1:00-
50 Forward and Backward Line Hops …directly into…8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps + 8 Alternating Single Leg RDLs + 6 X-Jumps
-rest 1:00-
….keep repeating until 5 sets have been completed.
IMPORTANT: Try your best to keep the alternating single leg RDLs into the x-jumps seamless with little to no rest. You may take a quick break after the 6 x-jumps to regroup before starting the next complex.
Substitution
- Forward and Backward Line Hops —> if those are too complicated you may switch back to the traditional side to side Line Hops
Scaled
5 sets:
50 Forward and Backward Line Hops
…directly into…
3 Complexes of (4 Alternating Wall Assisted Single Leg RDL (each) + 6 X-Jump No Jump)
-rest 1:00 between sets-
Mayhem Moms
5 sets:
50 Slow and Controlled Line Hops
…directly into…
3 Complexes of (8 Alternating Bodyweight Single Leg RDL + 6 X-Jumps)
-rest 1:00 between sets-
Every Minute on the Minute for 5 Minutes:
5 1-¼ Bodyweight Squats
10 Towel Bicep Curls or Banded Bicep Curls
*rest the remainder of the minute
Athletes Notes
Score
Time it takes you to complete the work each minute.
Workout Strategy and Flow
- You will notice this is different than most EMOMs we see. Usually each minute is dedicated to 1 movement and we switch back and forth. Today, we will do BOTH movements within the minute and every minute on the minute, we will start again.
DEMO VIDEOS
- 1-¼ Air Squat
- Towel Bicep Curls or Banded Bicep Curls
- Aim to have at least 20 seconds of rest each minute.
- Only 5 total minutes!!!!!
Backpack Option
Every Minute on the Minute for 5 Minutes:
5 1-¼ Backpack Squats
10 Backpack Bicep Curl
Scaled
Every Minute on the Minute for 5 Minutes:
5 Squat to Chair
10 Towel Bicep Curls
Mayhem Moms
No Modification
5 sets:
50 Double Unders
…directly into…
3 Complexes of (6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch)*
-rest 1:00 between sets-
*The deadlifts into the hang snatch must be unbroken. But you can break between complexes
Time Cap per set: 2 Minutes
Athletes Notes
Scoring
For simplicity (and no math) – score = weight of single dumbbell held in each hand
Demo Videos
- Double Unders – goal for 50 to be unbroken. Should be able to do at least 25 reps at a time (if not, see scaling options below)
- Dumbbell Deadlift + Double Dumbbell Hang Snatch
Flow
- Working on grip strength and muscular endurance and get a fun opportunity to also put our jump rope skills to the test.
50 Double Unders …directly into…6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch
-rest 1:00-
50 Double Unders …directly into…6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch + 6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch
-rest 1:00-
….keep repeating until 5 sets have been completed.
IMPORTANT: The deadlifts into the hang snatch must be unbroken. But you can break between complexes. Don’t rest long though.
Substitution
- Double Unders —> 50 Crossovers – Single Under or 75 Single Unders
Mayhem Moms
5 sets:
50 Slow and Controlled Line Hops
…directly into…
3 Complexes of (6 Dumbbell Deadlift + 4 Double Dumbbell Hang Snatch)
-rest 1:00 between sets-
Every Minute on the Minute for 5 Minutes:
5 – 1-¼ Dumbbell Goblet Squats (50/35)
10 Crush Grip Dumbbell Bicep Curls (50/35)
*rest the remainder of the minute
Athletes Notes
Score
Time it takes you to complete the work each minute.
Workout Strategy and Flow
- You will notice this is different than most EMOMs we see in M30. Usually each minute is dedicated to 1 movement and we switch back and forth. Today, we will do BOTH movements within the minute and every minute on the minute, we will start again.
DEMO VIDEOS
- 1-¼ Dumbbell Goblet Squat
- Crush Grip Dumbbell Bicep Curl
- You should select a weight that allows for you to complete the 1 and 1/4 squats without stopping and immediately turning the dumbbell around for the bicep curls, doing all of those reps without stopping.
- Aim to have at least 20 seconds of rest each minute.
- Only 5 total minutes!!!!!
Mayhem Moms
No Modification
OR
Every Minute on the Minute for 5 Minutes:
5 – 1-¼ 1 and ¼ Air Squat
10 Crush Grip Dumbbell Bicep Curl