🎃 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)
3 Rounds
15 Calf Raises
30 seconds of Wrist Stretches
5 Donkey Kicks (each)
10 Heel Taps (L+R=1)
Athletes Notes
3 sets:
60 second Wall Sit
-rest 60 seconds between sets-
Athletes Notes
Demo Video
Flow
0:00 – 1:00 Hold Wall Sit
1:00 – 2:00 Rest
2:00 – 3:00 Hold Wall Sit
3:00 – 4:00 Rest
4:00 – 5:00 Hold Wall Sit
Scaled
2 Options
1) 3 sets:
30 second Wall Sit
-rest 60 seconds between sets-
OR
2) 3 sets:
60 second 45 Degree Wall Sit
-rest 60 seconds between sets-
Mayhem Moms
No modification
Tabatas
8 Sets: (20 seconds on, 10 seconds off)
Line Hops
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Towel Rows or Banded Bent Over Rows or Kipping Pull ups
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Mountain Climber
Athletes Notes
Score
- Set 1: total # of Line Hops
- Set 2: total # of bear crawl shoulder taps (L+R=1)
- Set 3: total # of rows
- Set 4: total # of mountain climbers (L+R=1)
Workout Strategy and Flow
- Alright, the main goal of today is to always stay moving during the 20 seconds of work and ONLY rest during your 10 second windows and 30 second transition/rest period.
- This will be a fun and sweaty way to get in a shoulder/arm and core pump. HAVE FUN.
- Line Hops
- Bear Crawl Shoulder Taps
- Towel Rows or Banded Bent Over Row or Kipping Pull Up
- Mountain Climber
FUN RECOMMENDATION FOR TABATAS
- Complete each of these tabatas by following along to the Tabata Song – Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 30 seconds between tabatas when changing to the next song 🙂
FLOW
0:00 – 0:20 Line Hops
0:20 – 0:30 Rest
0:30 – 0:50 Line Hops
0:50 – 1:00 Rest
1:00 – 1:20 Line Hops
1:20 – 1:30 Rest
1:30 – 1:50 Line Hops
1:50 – 2:00 Rest
2:00 – 2:20 Line Hops
2:20 – 2:30 Rest
2:30 – 2:50 Line Hops
2:50 – 3:00 Rest
3:00 – 3:20 Line Hops
3:20 – 3:30 Rest
3:30 – 3:50 Line Hops
3:50 – 4:00 Rest
4:00 – 4:30 Completely Rest
4:30 – 8:30 Do the tabatas for Bear Crawl Shoulder Taps
8:30 – 9:00 Completely rest
9:00 – 13:00 Do the tabatas for Towel Rows
13:00 – 13:30 Completely Rest
13:30 – 17:30 Do the tabatas for Mountain Climbers
Scaled/Mayhem Moms
Tabatas
8 sets: (20 seconds on; 10 seconds off)
Object Toe Taps or Slow and Controlled Line Hops
-rest 30 seconds
8 sets: (20 seconds on; 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Towel Rows
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Elevated Mountain Climber
3 sets:
60 second Dumbbell Wall Sit
-rest 60 seconds between sets-
Athletes Notes
Demo Video
Flow
0:00 – 1:00 Hold Dumbbell Wall Sit
1:00 – 2:00 Rest
2:00 – 3:00 Hold Dumbbell Wall Sit
3:00 – 4:00 Rest
4:00 – 5:00 Hold Dumbbell Wall Sit
Mayhem Moms
Scale to bodyweight option if needed
Tabatas
8 Sets: (20 seconds on, 10 seconds off)
Single Under Crossovers
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Crush Grip Dumbbell Bent Over Rows (50/35)
-rest 30 seconds-
8 Sets: (20 seconds on, 10 seconds off)
Mountain Climbers
Athletes Notes
Score
- Set 1: total # of Single Under Crossovers
- Set 2: total # of bear crawl shoulder taps (L+R=1)
- Set 3: total # of rows
- Set 4: total # of mountain climbers (L+R=1)
Workout Strategy and Flow
- Alright, the main goal of today is to always stay moving during the 20 seconds of work and ONLY rest during your 10 second windows and 30 second transition/rest period.
- This is a great opportunity to work on your crossover skill.
- This will be a fun and sweaty way to get in a shoulder/arm and core pump. HAVE FUN.
- Crossovers – Single Under
- Bear Crawl Shoulder Taps
- Crush Grip Dumbbell Bent Over Row
- Mountain Climber
FUN RECOMMENDATION FOR TABATAS
- Complete each of these tabatas by following along to the Tabata Song – Each movement will need a different song. There are 75 different song options so pick your jam. You don’t even need to set a clock, just be sure you only rest for 30 seconds between tabatas when changing to the next song 🙂
FLOW
0:00 – 0:20 Single Under Crossovers
0:20 – 0:30 Rest
0:30 – 0:50 Single Under Crossovers
0:50 – 1:00 Rest
1:00 – 1:20 Single Under Crossovers
1:20 – 1:30 Rest
1:30 – 1:50 Single Under Crossovers
1:50 – 2:00 Rest
2:00 – 2:20 Single Under Crossovers
2:20 – 2:30 Rest
2:30 – 2:50 Single Under Crossovers
2:50 – 3:00 Rest
3:00 – 3:20 Single Under Crossovers
3:20 – 3:30 Rest
3:30 – 3:50 Single Under Crossovers
3:50 – 4:00 Rest
4:00 – 4:30 Completely Rest
4:30 – 8:30 Do the tabatas for Bear Crawl Shoulder Taps
8:30 – 9:00 Completely rest
9:00 – 13:00 Do the tabatas for Crush Grip Dumbbell Bent Over Rows
13:00 – 13:30 Completely Rest
13:30 – 17:30 Do the tabatas for Mountain Climbers
Mayhem Moms
Tabatas
8 sets: (20 seconds on; 10 seconds off)
Slow and Controlled Line Hops
-rest 30 seconds
8 sets: (20 seconds on; 10 seconds off)
Bear Crawl Shoulder Taps
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Crush Grip Dumbbell Bent Over Row
-rest 30 seconds-
8 sets (20 seconds on; 10 seconds off)
Elevated Mountain Climber