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Back in the Fight: 30 Days - Day 29

Athletes in Motion
Athletes in Motion
January 30, 2017
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Don't just say you're going to get into shape. Do it.

Welcome to our Back in the Fight 30-day fitness challenge! This workout program is designed to get you from sitting on the couch to, ultimately, building habits of fitness that continue beyond the 30-day period.This program is intended to be done 5 days a week, with two dedicated rest days.We recommend working out Monday, Tuesday, Wednesday, Friday and Saturday.This program is intended more for people who are recovering from injury or haven't exercised in a while. If you're looking for something a bit more challenging, try our Harder to Kill series.Over the course of our Back in the Fight 30-day fitness challenge, we'll be doing quite a bit of calisthenics, body weight exercises and running. We’ll also set foot inside the gym a couple of times to get you familiar with some key weightlifting movements, like back squats, overhead press and deadlifts.Eventually, you’ll want to transition into a workout program that incorporates bodyweight exercises, weightlifting, functional fitness and cardiovascular endurance for your long-term physical fitness. American Grit’s “Harder to Kill” daily workouts are great for that.Some of these workouts will require access to a gym with basic equipment, as we’re going to be introducing you to some weightlifting techniques. Lifting weights gives you better results, faster, and is a proven way of reducing fat and building muscle.Are you ready? Here we go!Every day begins with a warmup. The workouts are all designed to be done in under an hour.

Back in the Fight: Day 29

  • Warmup: 1 minute of air squats, 1 minute of hanging from the pullup bar, 500m row.
  • Workout: "Helen"
  • Helen is one of the benchmark Crossfit workouts. It's also a really good workout to gauge where you are at with your fitness.
  • It consists of three rounds, for time of:
  • 400m run
  • 21 Kettlebell Swings (24kg/53#)
  • 12 Pull-ups
  • The swings are supposed to be done all the way overhead, and the pullups are allowed momentum/kipping.
  • If you cannotswing a 53# kettlebell that many times, no worries! Go down in weight to one you can make it through the workout with.
  • If you can't do many pullups, that's okay too. Use ring rows, barbell rows, or assisted pullups (such as banded pullups) to help you out.
  • Write down your score and the weights you used, then repeat this workout in 3 months, and see if you have improved.

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