🎃 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)
6:00 Clock
10 Calf Raises
15 Reverse Snow Angels
5 Birddogs (each)
5 Deep Squat Thoracic Rotations (each side)
5 Single Arm Rows (towel, band or dumbbell) (each)
* If doing Strict Pull Ups add this at the end:
10 second Active Deadhang on Rig + 8 Hanging Shrugs + 1 Negative Strict Pull Up
Athletes Notes
6 minutes to move through this at a steady pace. Not for time.
Athlete choice between line hops, single unders, double unders or crossovers.
3 Sets:
60 seconds of Jump Rope
30 seconds of rest
*Goal is to choose a style that allows you to complete the 60 seconds unbroken.
Athletes Notes
Demo Videos
- Line Hops OR Forward and Backward Line Hops
- Single Unders
- Double Unders
- Crossovers – Single Under
- This is a great opportunity to see how many reps you can get in 60 seconds (ideally unbroken). If you know you think you can get super close to 60 seconds but aren’t sure if you can do the full 60 seconds, give it a try with that particular jump rope version.
FLOW
0:00 – 1:00 Complete your choice of line hops or jump rope style (aim for unbroken)
1:00 – 1:30 Rest
1:30 – 2:30 Complete your choice of line hops or jump rope style (aim for unbroken)
2:30 – 3:00 Rest
3:00 – 4:00 Complete your choice of line hops or jump rope style (aim for unbroken)
Scaled
3 Sets:
60 seconds of Object Toe Taps
30 seconds of rest
Mayhem Moms
3 Sets:
60 seconds of Slow and Controlled Line Hops or Slow and Controlled Plate Hops
30 seconds of rest
*Complete at a moderate intensity
4 Sets:
2 rounds:
4 Strict Pull Ups or 6 Towel Rows or 6 Banded Bent Over Rows
8 Squat to Overhead Reach
-rest 1:30 between sets-
…into…
2 sets:
21 V-ups
Towel Bicep Curl 21s or Banded Bicep Curl 21s (7+7+7)
-rest 1:30 between sets-
Score: total time (including rest)
Athletes Notes
Workout Strategy and Flow
- Happy Friday!!! This will all be completed at a moderate pace today. We are going to get a great sweat in, challenge ourselves, and have fun while focusing on quality form rather than speed/time today.
- Strict Pull Up: if you have access to a rig and the skill, this is a great opportunity to work on strict pulling strength. You can choose to do Banded Strict Pull Ups if needed.
- or of course complete these as Towel Rows or Banded Bent Over Row
- Squat to Overhead Reach: don’t rush these. Focus on a deep squat into a big stretch overhead when standing tall!!
- V-Ups: 21 of these might be very challenging for some of us. So aim to complete 11, rest 2-4 seconds and then do 10 more. If that is even too difficult, check out the substitution section below.
- Banded Bicep Curl 21s : Done with a towel or band. Remember this is where you complete 7 from bottom range to mid range, 7 from mid range to top range, and then 7 full range of motion reps…all without setting stopping. It’s the ultimate pump.
FLOW
6 Rows, 8 Squat to Overhead Reach, 6 Rows, 8 Squat to Overhead Reach
-rest 1:30-
6 Rows, 8 Squat to Overhead Reach, 6 Rows, 8 Squat to Overhead Reach
-rest 1:30-
6 Rows, 8 Squat to Overhead Reach, 6 Rows, 8 Squat to Overhead Reach
-rest 1:30-
6 Rows, 8 Squat to Overhead Reach, 6 Rows, 8 Squat to Overhead Reach
-rest 1:30-
21 V-Ups, Bicep Curl 21s
-rest 1:30-
21 V-Ups, Bicep Curl 21s
Substitution
- V-Ups: scale these with either Tuck Ups or Modified Tuck Ups
Scaled
*Complete at a moderate intensity
4 Sets:
2 rounds:
6 Towel Rows or Banded Bent Over Row
8 Squat to Chair
-rest 1:30 between sets-
…into…
2 sets:
21 Quarter Sit Ups
21 reps Towel Bicep Curls (these are regular reps)
-rest 1:30 between sets-
Score: total time (including rest)
Mayhem Moms
*Complete at a moderate intensity
4 sets
2 rounds:
6 Towel Rows or Banded Bent Over Row
8 Squat to Overhead Reach
-rest 1:30 between sets-
…into…
2 sets:
21 Modified Flutter Kick
21s Banded Bicep Curl 21s
-rest 1:30 between sets-
*Complete at a moderate intensity
4 sets
2 rounds:
6 Dumbbell Bent Over Rows (2×50/35) (or 4 Strict Pull Ups)
4 Dumbbell Thrusters (2×50/35)
-rest 1:30 between sets-
…into…
2 sets:
21 V-ups
Crush Grip Dumbbell Bicep Curl 21s (7+7+7) (50/35)
-rest 1:30 between sets-
Score: total time (including rest)
Athletes Notes
Workout Strategy and Flow
- Happy Friday!!! This will all be completed at a moderate pace today. We are going to get a great sweat in, challenge ourselves, and have fun while focusing on quality form rather than speed/time today.
- Double Dumbbell Bent Over Row: Let’s make it a goal to go from the double dumbbell bent over row into the Dumbbell Thruster. Then before the second round, set the dumbbells down and shake it out real quick. Challenge ourselves on the weight and the movements and again focus on quality over speed.
- Strict Pull Up: if you have access to a rig and the skill, this is a great opportunity to work on strict pulling strength. You can choose to do Banded Strict Pull Ups if needed.
- V-Ups: 21 of these might be very challenging for some of us. So aim to complete 11, rest 2-4 seconds and then do 10 more. If that is even too difficult, check out the substitution section below.
- Crush Grip Dumbbell Bicep Curl 21s: Remember this is where you complete 7 from bottom range to mid range, 7 from mid range to top range, and then 7 full range of motion reps…all without setting the dumbbell down. It’s the ultimate pump.
FLOW
6 Rows, 4 Thrusters, 6 Rows, 4 Thrusters
-rest 1:30-
6 Rows, 4 Thrusters, 6 Rows, 4 Thrusters
-rest 1:30-
6 Rows, 4 Thrusters, 6 Rows, 4 Thrusters
-rest 1:30-
6 Rows, 4 Thrusters, 6 Rows, 4 Thrusters
-rest 1:30-
21 V-Ups, Bicep Curl 21s
-rest 1:30-
21 V-Ups, Bicep Curl 21s
Substitution
- V-Ups: scale these with either Tuck Ups or Modified Tuck Ups
Mayhem Moms
4 sets
2 rounds:
6 Double Dumbbell Bent Over Row
4 Dumbbell Thruster
-rest 1:30 between sets-
…into…
2 sets:
21 Modified Flutter Kick
Crush Grip Dumbbell Bicep Curl 21s
-rest 1:30 between sets-