A Belated Birthday CrossFit Style Workout courtesy of Dai Manuel

My birthday was last Friday.

CrossFit style workout

Two of my friends and fellow fitness professionals ‘gifted’ me with birthday workouts. I thank them both; I think.

Last week I shared one of them (“A Badass Birthday Workout”). Now that I’ve recovered 😉 , I thought I’d share the other.

Dai Manuel, CrossFitter and author of the popular fitness blog The Moose Is Loose, sent me a (surprise, surprise!) CrossFit style workout based on my age.

Meaning that each move in his body weight circuit needed to be completed 46 times.

46 pushups! 46 pullups! 46 BURPEES! and more! Oh my! Never have I wished more fervently that I was still 29…

Rather than videotape myself doing the workout and subjecting you to a painfully long YouTube video (I can tell that this workout is going to take me longer than the 7 minutes that people are willing to watch videos for…) and because it’s been a crazy, chaotic week at home (with little time for video editing) I’ll be doing it today, along with you, just as soon as I finish with my morning clients!

To join me, all you need is a kettle bell or heavy dumbbell, a bar or TRX suspension trainer for inverted rows (my modification for the pull-ups) and a bench or step.

Perform 46 repetitions of each exercise, circuit-style, resting when you need to and moving on to the next exercise when you’re ready. Beginners could break the workout up into 4 circuits of 12, 12, 12 and 10 repetitions, respectively.

CrossFit style workout

Time your workout and tell me, in the comments below, how long it took you to finish!

I’ll be back to report my time later!

And….. I finished it!

Time: 23:20:47

Modifications: TRX inverted row instead of pull-ups 

Disclaimer: Although I am a registered Personal Trainer, I am not YOUR Personal Trainer. Always adapt workouts to suit your body and fitness level. Always consult your doctor before beginning a new exercise program.



  1. I couldn’t do this work out if you paid me. Get on with your badass 46 year old self!

  2. I pinned this because you know I have to try it – just not today since I’ve already worked out.
    Once again, love the age tie-in – this one is gonna be a challenge – can’t wait!!!
    Thanks for sharing it with us!!
    Kim recently posted…Friday Fun LaughsMy Profile

    • Kim, you’re going to love this one! It really pushed me out of my comfort zone, but was entirely doable. I’m going to try it again in a couple of weeks and see if I can beat my time (23:20:47)

      • This was tough! Push-ups after all those burpees was not fun. And 46 reps seems like so many more than my normal 43.
        I did assisted pull-ups (used a step stool to help).
        Kim recently posted…Friday Fun LaughsMy Profile

        • Tell me about it! But just imagine having to do the burpees AFTER the pushups. Not sure which would be worse…

  3. Happy belated birthday! And those pull ups? Ouch!
    Laura @ Mommy Run Fast recently posted…Friday FavoritesMy Profile

    • Thanks! And there’s no way I could do them as ‘real’ pullups. I modified by doing an inverted row on the TRX. Still tough, but doable with breaks!

  4. Ummmmmmmmmmmmmm, happy 46????? 😉

  5. You are incredible!! 46 of each of those moves?!? Wow. Impressive! 🙂
    Michelle @ Eat Move Balance recently posted…Friday’s FiveMy Profile

    • Michelle, it wasn’t as tough as it sounds; I ended up pushing myself on an exercise until I needed to take a break, rested for 14 or 20 s and did as many more reps as I could. Burpees and pushups were definitely the hardest for me!

  6. Great post by Tamara!! Happy Birthday from my side as well!! it’s good to learn you’ve had an amazing time spending birthday celebration. You’re an awesome writer and fitness achiever. I’ll keep coming here to learn more about your views.
    Bexter recently posted…Benefits of a boxing bagMy Profile

  7. What an awesome gift! Pinning it to use this week 🙂
    Jill @ Fitness, Health and Happiness recently posted…Menu Planning And Asian Broccoli SlawMy Profile


  1. […] haven’t asked any fitness friends to gift me a birthday workout. I felt those burpees for a week, […]