Score Reps
Challenge: Complete 1 Mile Every Day (Walk or Run) for 31 Days in October!
You can do more, but only 1 mile will count per day toward your 31 mile goal
1 Rep = 1 Mile
5 Bench Press @ 6-6.5/10 RPE
5 Bench Press @ 6.5-7/10 RPE
4 Bench Press @ 7-7.5/10 RPE
4 Bench Press @ 7.5-8/10 RPE
3 Bench Press @ 8-8.5/10 RPE
3 Bench Press @ 8.5-9/10 RPE
Movement Prep/Activation
2 Sets
1:00 Cardio (your choice)
1 Halfway rope climb
5-10 V Ups
3-5 Dumbbell Bench Press (building to workout weight)
*Use this primarily to get your heart rate elevated. Your Bench should already be warmed up from the strength
Workout Prep
1 Set (at workout pace)
1 Rope Climb
3 Dumbbell Bench (at workout weight)
5 GHD Sit Ups
As many sets as needed: (Max 8 sets)
AMRAP 2 Minutes
2 Rope Climbs
12 Dumbbell Bench (2×50/35)
Max GHD Sit Ups
-no rest b/t sets-
*Continue the pattern until 100 GHD Sit Ups are completed
*Rx+ =sub rope climbs for Peg Board
- Intended Workout RPE: 7 – 70% – moderate intensity
- Target Time: sub 12 minutes
-
Time Cap: 16 minutes
*Goal is 15+ GHDs every time
3 Sets of Barbell Bicep Curl 21s
Each set:
7 reps bottom to half way
7 reps half way to top
7 reps full curl
*Rest as needed between sets.
Single Arm Deficit Push Up (OPTIONAL)
50 Single Arm Deficit Push Up
*25 reps with right hand up on 45lb bumper plate / 30 reps with left hand up on 45lb bumper plate.
**Can scale by using a smaller plate or breaking up into 2 sets on each side.
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
Bench Press Prep
2 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)