🎃 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)
2 Rounds
30 Seconds of Standing Marches
30 Seconds Jumping Jacks
*Shorter today because of the extended Warm Up / Accessory
Athletes Notes
AMRAP 7 Minutes
5 Adductor Rockbacks (each)
10 Alternating Single Leg Glute Bridges
10 Prone IYTs (each)
10 Alternating Birddogs
20 second High Knees
Athletes Notes
This is not an AMRAP where you are trying to get as many rounds as possible in seven minutes because you move fast. This is about using 7 minutes to try to get through as much as you can with quality and form.
- Adductor Rockbacks
- Alternating Single Leg Glute Bridges
- Prone IYTs – all 10 at I position, all 10 at Y position, and all 10 at T position.
- Birddog
- High Knees
3 sets (1 set every 3 minutes)
10 Tempo Single Arm Towel Rows or Single Arm Banded Bent Over Rows @30X1 (each)
Athletes Notes
Demo Videos
- Single Arm Towel Row
- Tempo Explanation: Starting with the arm fully extended, row it up then take 3 seconds to lower yourself back to full extension, as soon as you gets to the bottom extension, EXPLODE back up to the top of the row, only pausing for 1 second before repeating.
- Be sure that you keep your lat and core engaged. Even though you are only using 1 arm, we don’t want to be leaning towards one side or the other, but rather still be straight forward.
Flow
0:00 – 3:00
10 Tempo Single Arm Towel Rows @30X1 (left) then 10 Tempo Single Arm Towel Rows @30X1 (right), rest the remainder of time.
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Scaled and Mayhem Moms
No modification, you should be able to use the band or towel options seen on the whiteboard today. If absolutely needed complete this as 15 Tempo Towel Rows (with 2 hands on towel)
For Time:
18-15-12-9-12-15-18
X-Jumps (no-jump)
Air Squats
Athletes Notes
Workout Strategy and Flow
- This will be a FAST one!!! You’re gonna blink and it’s over. Transitions are going to be key here. How quickly can you go from the snatch into the goblet hold position.
- The biggest focus here is that these are two different movement patterns. The X-Jumps no jumps are a HINGING movement, sending the hips back while the Air Squats are obviously a squatting movement pattern which your hips move down! Just be mindful of this while going back and forth between these movements.
- X-Jump No Jump
- Air Squats
Flow
18 X-Jumps no jump, 18 Air Squats, 15 X-Jumps no jump, 15 Air Squats, 12 X-Jumps no jump, 12 Air Squats, 9 X-Jumps no jump, 9 Air Squats, 12 X-Jumps no jump, 12 Air Squats, 15 X-Jumps no jump, 15 Air Squats, 18 X-Jumps no jump, 18 Air Squats
Scaled
For Time:
18-15-12-9-12-15-18
Object Alternating Hang Snatch
Squat to Chair
Mayhem Moms
No modifications.
3 sets (1 set every 3 minutes)
10 Tempo Single Arm Dumbbell Rows @30X1 (each)
Athletes Notes
Demo Videos
- Single Arm Dumbbell Row
- Tempo Explanation: Starting with the arm fully extended, row it up then take 3 seconds to lower the dumbbell back to full extension, as soon as it gets to the bottom extension, EXPLODE the dumbbell back up to the top of the row, only pausing for 1 second before repeating.
Flow
0:00 – 3:00
10 Tempo Single Arm Dumbbell Rows @30X1 (left) then 10 Tempo Single Arm Dumbbell Rows @30X1 (right), rest the remainder of time.
3:00 – 6:00
Repeat for set 2
6:00 – 9:00
Repeat for set 3
Mayhem Moms
No modifications
For Time:
15-12-9-6-9-12-15
Dumbbell Hang Snatch (50/35)
Dumbbell Goblet Squats (50/35)
Athletes Notes
Workout Strategy and Flow
- This will be a FAST one!!! You’re gonna blink and it’s over.
- Dumbbell weights should allow for Unbroken across the board. Transitions are going to be key here. How quickly can you go from the snatch into the goblet hold position.
- Single Dumbbell Hang Snatch – explosive hips will help make that dumbbell float up and overhead. Before the workout starts, its a good idea to practice the transition from the left hand to the right hand because every second will count in this workout.
- Dumbbell Goblet Squat : you’re going to feel the burn in your shoulders here as you keep this dumbbell in that goblet position. Going from the snatch directly into the goblet squats will do that. All of these should be capable of being done unbroken. If you need to break the 15s into two quick sets, that’s fine but everything else should be without stopping.
Mayhem Moms
No modifications. Switch to bodyweight if needed!
30 second Couch Stretch (left)
30 second Couch Stretch (right)
30 second Child’s Pose
30 second QL Stretch (left)
30 second QL Stretch (right)