#800gChallenge
WHAT IS IT?
This challenge was designed by OptimizeMe Nutrition. Eat 800 grams (g) of fruits and/or vegetables, by weight, per day. No foods are eliminated, but only fruits and veggies count toward the 800g. Eat the fruits and veggies of your choice. Hit the macros you want. Raw, cooked, canned, frozen; doesn’t matter! If you can weigh it as a standalone and unprocessed fruit or vegetable, you can count it. Yep, that’s it! Here’s a one-sheet with all the rules and scoring details. So why 800g? It’s associated with increased health and is a simplified way to hit those recommended servings of fruits and vegetables.
Dates: January 20th – February 15th
Cost: $30
Swolemate Showdown on March 7th
Outlier’s classic winter competition is back, this year on March 7th! Two workouts have been released so far, with the remaining two coming very soon. Find a partner and get your team registered. Get all the info here.
MONDAY, JAN 20
STRENGTH
Front Squat:
5×3
All sets @ ~75% of 1RM
METCON
AMRAP 8:
10 toes-to-bar
30 double unders
TUESDAY, JAN 21
METCON
For time:
60/50 cal bike
50 DB snatch, alt arm (50/35)
40 single arm DB push press (50/35)
30 burpees
20 DB overhead lunge (50/35)
10 power clean (205/135)
-22:00 cap-
WEDNESDAY, JAN 22
STRENGTH
EMOM 30:
1 snatch
Squat snatch! Different stimulus for today’s strength work. Just one snatch every minute, but you are looking at 30 snatches. No need to rush, start light and build. Add weight after a couple successful lifts as you have plenty of time.
THURSDAY, JAN 23
METCON
Every 6:00 x 4:
12 chest-to-bar pull-ups
15 push-ups
400m run
Goal: +/- 3:00 each round. Scale the reps down to be in that range as needed (run can be scaled to 300m or 200m).
Keep track of your time each round, your score will be your total cumulative time.
FRIDAY, JAN 24
STRENGTH
Thruster
15 minutes to build to a heavy single
METCON – Rogue Invitational 2020, Qualifer Workout #1
AMRAP 10:
1000m row
75 thrusters (75/55)
Stagger start by 5:00 as needed to share rowers.