🎃 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)
4:00 Clock
15 Calf Raises
5 Elbow to Floor Stretch with Rotation (Each)
5 Glute Bridges with 3 second pause at top
5 Single Arm Renegade Row (bodyweight or dumbbell) (each)
Athletes Notes
5 Minutes to work through as many rounds as you can.
60 Single Unders / Line Hops
15 Double Unders / Forward + Backward Line Hops
60 Single Unders / Line Hops
-into-
3 Attempts to find an unbroken double under OR forward/backward line hop max for today.
Note: It doesn’t have to be a PR. & You don’t have to use all 3 attempts if you get your highest possible one in the 1st or 2nd attempt
Score = only reps for each of the 3 attempts. It will use your highest rep attempt only on the leaderboard
Athletes Notes
Demo Videos
FLOW
Complete 60 Single Unders , 15 Double Unders, 60 Single Unders as an additional warm up to mentally and physically prepare you.
-Then-
Complete 1, 2 or 3 attempts of finding your double under max for the day. Think of this more as a “high score” for the day instead of a PR. If you PR, then great, if not, that is okay this is just getting reps in!!!
- You do not need to use all 3 attempts. If you find your max/high score in a very big set #1, then you can stop there!
Scaled
15 Object Toe Taps
-rest 15 seconds-
15 Object Toe Taps
-into-
3 Attempts to find an unbroken max set of Object Toe Taps for the day.
Mayhem Moms
30 Slow and Controlled Line Hops or Slow and Controlled Plate Hops
-rest 15 seconds-
30 Slow and Controlled Line Hops or Slow and Controlled Plate Hops
-into-
3 Attempts to find an unbroken max set of Slow and Controlled Line Hops or Slow and Controlled Plate Hops for the day.
For Time:
32-28-24-20-16
Bodyweight Step Back Lunges
16-14-12-10-8
Supinated Towel Rows or Supinated Banded Bent Over Rows or Kipping Pull Ups
*between every round complete 30 seconds unbroken Mountain Climbers
Athletes Notes
Workout Strategy and Flow
- BEWARE: You have a high chance of completely losing your grip by the end of this one.
- Bodyweight Step Back Lunge – don’t think just go!!
- Supinated Towel Row or Supinated Banded Bent Over Row – this is a palm facing up grip which will target your bicep a bit more. Feel the buuurrrn. Get a post-pump pic after.
- OR if you have the skill complete Kipping Pull Up
- Mountain Climber – don’t go until you are ready!!!! Gotta be 30 seconds without stopping.
Flow
32 Bodyweight Step back Lunges, 16 Supinated Towel Rows, 30 second unbroken Mountain Climbers.
28 Bodyweight Step back Lunges, 14 Supinated Towel Rows, 30 second unbroken Mountain Climbers.
24 Bodyweight Step back Lunges, 12 Supinated Towel Rows, 30 second unbroken Mountain Climbers.
20 Bodyweight Step back Lunges, 10 Supinated Towel Rows, 30 second unbroken Mountain Climbers.
16 Bodyweight Step back Lunges, 8 Supinated Towel Rows, 30 second unbroken Mountain Climbers.
Scaled
For Time:
32-28-24-20-16
Wall Assisted Step Back Lunges (total)
16-14-12-10-8
Towel Rows
*between every round complete a 30 second unbroken Elevated Mountain Climbers
Mayhem Moms
No modifications, if needed switch to Modified Mountain Climber
For Time:
16-14-12-10-8
Dumbbell Stepback Lunges (2×50/35)
Supinated Dumbbell Bent Over Rows (2×50/35)
*between every round complete a 30 second unbroken Farmers Carry Hold (2×50/35)
Athletes Notes
Workout Strategy and Flow
- BEWARE: You have a high chance of completely losing your grip by the end of this one.
- Double Dumbbell Stepback Lunge – you may hold the dumbbells ANY way you want. I would recommend up on the shoulders today to give your grip a little bit of relief before going into 2 very grippy movements of rows and carries.
- Double Dumbbell Supinated Bent Over Rows – this is a palm facing up grip which will target your bicep a bit more. Feel the buuurrrn. Get a post-pump pic after.
- Dumbbell Farmers Carry Hold – don’t pick it up until you are ready!!!! Gotta be 30 seconds without stopping.
Flow
16 Dumbbell Stepback Lunges, 16 Supinated Dumbbell Bent Over Rows, 30 second unbroken Farmers Carry Hold, 14 Dumbbell Stepback Lunges, 14 Supinated Dumbbell Bent Over Rows, 30 second unbroken Farmers Carry Hold, 12 Dumbbell Stepback Lunges, 12 Supinated Dumbbell Bent Over Rows, 30 second unbroken Farmers Carry Hold, 10 Dumbbell Stepback Lunges, 10 Supinated Dumbbell Bent Over Rows, 30 second unbroken Farmers Carry Hold, 8 Dumbbell Stepback Lunges, 8 Supinated Dumbbell Bent Over Rows.
Mayhem Moms
No modifications, if needed switch to Bodyweight
:30 Wrist Stretches (moving through the ones shown in video)
1:00 Lying Glute Stretch (each)
1:00 Pancake Stretch
Athletes Notes