🎃 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)
On a 5:00 Clock
First 2:00, move through as many rounds as you can
20 seconds of High Knees
20 seconds of Jumping Jacks
2 Inchworm to Push Ups
2 Samson Lunge Stretch (each)
Then:
Final 3:00, move through as many rounds as you can
3 Single Leg RDLs (each) or 3 Suitcase Dumbbell Deadlifts (each)
3 Jumping Lunges or 3 Single Dumbbell Hang Power Cleans (each)
3 Pike Push Ups or 3 Single Dumbbell Push Press (each)
Athletes Notes
- High Knees
- Jumping Jacks
- Inchworm to Pushup
- Samson Stretch
- Bodyweight Single Leg RDL OR
- Single Arm Dumbbell Suitcase Deadlift
- Jumping Lunge OR Single Dumbbell Hang Power Clean
- Pike Push Up OR Single Dumbbell Push Press
Minimal – we are warming up with a single dumbbell but the workout will be with DOUBLE dumbbells 🙂
If you have access to lighter dumbbells, you can perform:
6 Dumbbell Deadlifts (lighter than workout)
6 Dumbbell Hang Power Cleans (lighter than workout)
6 Dumbbell Push Press (lighter than workout)
each round of the warm up.
5 Rounds for Time:
12 Alternating Single Leg RDLs
9 Jumping Lunges (L+R=1)
6 Pike Push Ups or Kipping Handstand Push Ups
Time Cap: 10 Minutes
Athletes Notes
Original Test Date
- We originally tested this on September 2nd. If you were here and completed this, check back and see what time you got that day….then use that time as your target time to beat.
Workout Strategy and Flow
- Bodyweight Single Leg RDL – these are intended to be alternating. This will require balance!
- Jumping Lunge – remember that the left side lunge + the right side lunge = 1 rep.
- Pike Push Up OR Kipping Handstand Push Up – if you know that 30 total reps are going to be tough for you, let’s go in with the game plan to split these up early on. Ideally only splitting them into 2 quick sets of 3. Shaking the arms out for 2-3 seconds between sets.
- There is no built in rest in this workout because it is 5 rounds for time. The goal is to have very minimal amount of time spent resting. Scale the movements if you need to in order to stay moving!
Substitution
- Jumping Lunges –> if high impact jumping is not ideal for you due to injury, you can scale to Static Lunge – split squat on ground (9 on 1 side, then 9 on the other)
- Pike Push Ups –> you can scale these to Crush Grip Object Strict Press or Incline Push Ups
Backpack Option
5 Rounds for Time:
12 Backpack Deadlifts
9 Backpack Hang Power Cleans
6 Backpack Shoulder to Overhead
Scaled
5 Rounds for Time:
12 Wall Assisted Single Leg RDL
9 Wall Assisted Step Back Lunges (each side)
6 Elevated Knee Push Ups
Mayhem Moms
5 Rounds for Time:
12 Alternating Bodyweight Single Leg RDL OR 12 Wall Assisted Single Leg RDL
9 Static Lunge(each side)
6 Pike Push Up or Incline Push Ups
5 rounds for Time
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Push Press (2×50/35)
Time Cap: 10 Minutes
Athletes Notes
Original Test Date
- We originally tested this on September 2nd. If you were here and completed this, check back and see what time you got that day….then use that time as your target time to beat.
Workout Strategy and Flow
- If you have never done this workout before, then be ready because Dumbbell “DT” is GRIPPY.
- IMPORTANT NOTE: YOU MUST USE THE SAME DUMBBELL FOR ALL MOVEMENTS . This is not a workout meant for you to do different dumbbell weights for each movement.
- The reps are small but hanging on to those dumbbells for 5 rounds is going to smoke the forearms… so making planned breaks will ultimately allow you to go faster.
- Be careful not to do extra work —– For example, do not do 12 deadlifts, then set the dumbbells down and have to do a 13th deadlift to get it up into the hang power clean position. Instead, break around 10-11 deadlifts, then on your 12th deadlift you can go immediately into the 9 hang power cleans.
- We need to minimize the amount of time we set the dumbbell down and pick it up.
- Dumbbell Deadlift
- Double Dumbbell Hang Power Clean
- Dumbbell Push Press OR If you feel confident in the movement, you may perform them as Dumbbell Push Jerks
“When should I scale the weight?”:
- If you cannot perform 1 round of this unbroken when you are fresh, you should not perform today’s workout with the RX weight.
- If you cannot confidently perform that dumbbell push press weight under fatigue, you should not perform today’s workout with the RX Weight. Remember this is meant to do the same dumbbell weight across the entire workout (so your deadlift weight will be determined by your push press weight)
Mayhem Moms
5 rounds
12 Dumbbell Deadlift , can complete as Elevated Sumo Dumbbell Deadlifts if needed
9 Double Dumbbell Hang Power Clean
6 Seated Dumbbell Strict Press
3 sets:
8 Pause Clamshell Side Plank Hip Thrusts (each)
40 second Adductor Wall Sit
-rest 1:30 between sets-
*pause for 2 seconds at the top
Score = emoji
Athletes Notes
Demo Videos
- Clamshell Side Plank Hip Thrusts – pause for 2 seconds at the top
- Adductor Wall Sit – using a foam roller, a yoga block, a pillow, a water bottle, etc. place it in between your knees. This is going to put emphasis on the adductor muscles (the muscles that go from the pelvic bone down to the inner thigh and knee)
- note: this should feel slightly different than a typical wall sit. If needed scale to regular Wall Sit
- If you cannot hold the entire 40 seconds, scale back the time slightly OR sit at more of a 45 degree angle instead of a 90 degree angle.
Flow
8 Pause Clamshell Side Plank Hip Thrusts (left) then 8 Pause Clamshell Side Plank Hip Thrusts (right) then a 40 second Adductor Wall Sit
-rest 1:30-
Repeat for set 2
-rest 1:30-
Repeat for set 3
Scaled
- Pause Knee Side Plank Hip Dip
- Adjust your wall sit to a 45 degree angle and 30 second time domain instead of the 50 second.
Mayhem Moms
- If you cannot complete the Clamshell Side Plank Hip Thrusts, or are having trouble with the concept of the movement, switch to Knee Side Plank Hip Dip still aiming to pause for 2 seconds at the top each rep.