RumFit WOD 1: Pepilota

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This workout is for advanced. The goal is to do it the fastest you can, BUT with proper form and full range of motion. Here are all Rumfit WODs.

If workouts are something new in your life, start with 90 day challenge level 2. After you finish it, continue with level 3. After you are done with level 3, you can try the workout below.

You can be in best shape in your life with short workouts like this BUT, only if you combine training with eating the right amount of food for you.

The easier version of each exercise is shown in the video.

I part – body weight exercises
2 or 3 rounds

1. Burpee with push up – 20
2. LEFT leg jump, RIGHT leg kick – 20
3. Broad jump, walk back + squat jump – 20
4. RIGHT leg jump, LEFT leg kick – 20
5. Plank ALT pigeon crunch – 20

Note: Chest touches the floor, when you do push ups. When doing the pigeon crunch, the shank of bend leg should be twist outside. In this way you feel the abs really much, than only with bend knee. If you can’t fulfill this, do as much as you can and your goal is some day to do the exercises with full range of motion.

II part – with equipment, correction part
1 or 2 rounds

1. LEFT leg side raise – 50
2. ALT renegade row – 50
3. RIGHT leg side raise – 50
4. Torso and leg raise – 20
5. Swing – 50

Share with us your time of every part in the comments below, so the next time you will see if you do it faster or slower.

Rumi’s time
I part, 2 rounds – 11:40 min
II part, 1 rounds – 6:40 min

27 comments

  1. Katerina Naumova 26 May, 2015 at 09:17 Reply

    Hi Rumi,
    I did two rounds of part 1 in 19 minutes. I felt like doing another round so I did 3 in 30 minutes. I always do a longer worm-up, 10 minutes at least, but I still have less energy in the beginning of my workout. I’m usually strongest 20 minutes in the workout. This is why speed is not my strong side. I also repeat a rep if I’m not satisfied with my form (so I might end up doing 22 reps instead of 20).
    I was able to follow you in part 2. I really liked the swings, I haven’t done them in a while.
    The cross fit challenge is an excellent idea, body weight exercises are much harder than they sound 😉

    • Rumi 26 May, 2015 at 09:40 Reply

      I do the same with reps that I don’t like my form, but when I don’t film workouts 🙂 It is really good that you adapt workouts to your needs and satisfaction.

  2. rose marie 26 May, 2015 at 11:34 Reply

    It’s on my list tomorrow morning!!! 🙂 can’t wait!!! Are these 20-25 mn crossfit workouts are just for maintenance, like for you for example? You don’t need to add more muscle, you are just perfect as you are! unless you are looking for a 8 packs!! but I would be happy to have 6 like yours!!! 😉
    For people like me for instance who need to gain more muscle and burn fat, do we need a bit more? do you suggest to add one more round or two? or the workout you suggest on the video is enough?
    Have a great week Rumi!!!

    • Rumi 26 May, 2015 at 11:41 Reply

      This workout is enough for maintenance and building muscle. But for more muscle add more weights, gradually. To burn fat you need to eat less. We don’t burn fat with exercise. It is possible to burn fat with exercise but you have to work out longer like more than 1 hour. And this is very exhausting and you need to have rest days to recover. Long lasting workouts are not the solution. The solution is to eat less.

      • Tracey 30 November, 2015 at 17:06 Reply

        Hi rumi,
        So what you are saying is that your workouts are enough. We need no more? The working out more than an hour is what Tracy Anderson MEthod does but she does it 6 days a week. I did that for 3 years and burnt out with exhaustion and depression plus weight gain and flabby. This type of workout is the only workout you do? How do you know when you have reached your max limit of weight and what is the heaviest you use? Do you do pull ups and if so, where do you fit them in? Also if doing this challenge, would i need to be fitting in your cardio routines? They look fun.
        Thank you!!!

        • Rumi 13 December, 2015 at 22:52 Reply

          My workouts are very high intensity and I train with 10 kilos (22 pounds). The workout of Tracy Anderson are longer but less intense and she uses like 2 pound weights. Try my workouts and you are going to see the difference. These are the only workouts I do. Start with 8-10 pound dumbbells and gradually increase weights until you can. Just start my program and feel it 🙂

  3. rose marie 27 May, 2015 at 09:08 Reply

    Good day Rumi! I have finished Pepilota!!! how challenging!!!! the first part took me 15:10 mn, I didn’t pause the timer..I had 2 mn rest and did part II. It took me in total 24 mn! burnt 203 cal 🙂 I was out of breathe!!! I really enjoyed it!!! Can’t wait to do Amber!!! Have a lovely day Rumi!Thank you for bringing us these great workouts!!!

  4. rose marie 27 May, 2015 at 18:51 Reply

    I measured the calories with :Polar H7 Bluetooth Smart Heart Rate Sensor. I bought it in Amazon for 49 US$. You have to use it with an Application you download on your iPhone called : Digifit. It’s free. Then, in order to pair your belt to the app, you have to pay another 3 US$ and there you go! it’s really awesome!!! It also calculates the percentage of the time you are in an anaerobic zone!
    You have the belt below your chest, which gives you an accurate results comparing with the expensive and fancy watches around the wrist. Specially if you do an upper body workout and do some swings with a kettlebell, the results will be more accurate with a belt than a watch.

    • Rumi 27 May, 2015 at 18:55 Reply

      Thank you! Do you find the belt under the chest comfortable? I don’t like something to tighten me anywhere, I even buy bigger workout clothes lol. I fit in XS, but buy S or M 🙂

      • rose marie 27 May, 2015 at 19:28 Reply

        You don’t feel it . You adjust it not too loose or too tight. Doing the torso and leg raise, to be honest… you can feel it a little bit when you are laid on your stomach but it doesn’t enable doing the exercise properly 🙂
        For you, I would definitely suggest size S.

  5. Buggy 27 May, 2015 at 19:10 Reply

    Well, all these are well known exercises but speed and number of the repetitions makes the workout really hard. Nevertheless, I like the idea and I am more than happy to accept the challenge. My times:

    1 part: 13:45
    2 part: 6:40

    Tried to follow you but did not want to push too much as I had tooth operation few days ago and still feel discomfort. I switched to the easier version when it was too hard. (better than crawling on the floor haha)

  6. Nadia 21 June, 2015 at 17:28 Reply

    2nd attempt, after completing the series. Definite improvement!

    Part 1: 11:37. 79 cals.
    Part 2: 6kg dbs and 16kg kb. (Last time used 5kg and 14kg)
    2 rounds, 13:16. 81 cals.

    • Nadia 8 July, 2015 at 10:27 Reply

      Part 1: 10:56. 82 cals. HR 154/170
      Part 2: 2 rounds, 13:56. 100 cals, HR 147/169.
      6kg dbs and 16kg kb.

      Looking forward to seeing your new studio Rumi, hope it’s going well 🙂

  7. Emma 4 July, 2015 at 01:39 Reply

    Hello, started doing this and I’m planning to go through the whole 30 day challenge , I’ve done workouts through YouTube before but never felt any of them were as good as a personal trainer untill I did your rumfit challenge.
    just a qs is this good for weight loss or you would advise to combine with other work out?
    Thank you

  8. Brandi 30 August, 2015 at 19:32 Reply

    I’m so excited to start this challenge! This workout was brutal and excellent, I had to take some breaks to catch my breath. My favorite move was the kicks. I know I’m going to feel sore tomorrow!

    I loved going through the stretches and warmup with you, the sunshine and smile at the end put me in a great mood 🙂

  9. Jennie B 7 November, 2015 at 20:35 Reply

    OMG.. Rumi this workout kicked my Butt so bad I was dying after round one hahahah. but thanks, this is a great challenge and short enough were I don’t get bored with it cant wait for day 2 ..

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