RumFit WOD 9: Michelle


In the end of this workout the arms are great toned ans all shake. All this without dumbbells. It’s a killer for the arms and it’s not for beginners or intermediate, although I show the easier version of the exercises in the video.

If you didn’t work out up to now, you better start with the 90 day challenge. First try level 2. When it gets easy for you, continue with level 3. You have workouts for 6 months for free and in the comfort of your home. After the 90 day program, you can try the Rumfit workouts. Read why Rumfit is not for beginners.

If you want to loose weight, you have to combine both regular workouts with eating the exactly right amount of food for you.

Level 2, do the pyramids to the middle and after that continue with the next pyramid.

I part – 3 pyramids

Pyramid 1: Do 2 exercises in a row. Start the first exercise 10 reps and every other round do 1 rep less. The second exercise do 1 rep in the first round and add one more rep to every round while you get 10 reps.

10 reverse lunge LEFT + kick LEFT
1 wide stance single leg push up
10 reverse lunge RIGHT + kick RIGHT
1 push off single leg
The next rounds’ reps should be:
9-2; 8-3; 7-4; 6-5; 5-6; 4-7; 3-8; 2-9; 1-10

Pyramid 2: do it the same way as Pyramid 1
5 warrior 3 pistol – LEFT
1 double donkey kick
5 warrior 3 pistol – RIGHT
1 double donkey kick
The next rounds’ reps should be:
4-2; 3-3; 2-4; 1-5

Pyramid 3: both exercises start with more reps and end with less.

100 high knees sprint – singles
10 ALT plank side leg – doubles
90 high knees sprint
9 ALT plank side leg – doubles
10 high knees sprint – singles
1ALT plank side leg – doubles

II part

10 supinated sumo row
20 LEFT leg back raise
10 sumo supinated row
20 RIGHT leg back raise
10 ALT back and side raise – for back, wide squat position
20 LEFT leg back raise
10 ALT back and side raise – for back, wide squat position
20 RIGHT leg back raise
10 LEFT side row
20 hip raise on a chair LEFT
10 RIGHT side row
20 hip raise on a chair RIGHT

Rumi’s time
I part – 27:25 min
II part – 7:38 min

We did 110 push ups in this workout!

Write down the time you did this workout and next time check your progress.


  1. Nadia 4 June, 2015 at 14:06 Reply

    part 1: 28mins
    Part 2: same time as you

    I modified some of the push-ups. Used 5kg db and 12kg kettlebell for rows.

  2. olivia 4 June, 2015 at 18:08 Reply

    Hello Rumi, it was great!
    i really like this crossfit series, i hope that the workouts will be harder and harder (and maybe longer) with the time?!
    Day 7 was one of my favourite, i used 6-6 kg dumbells by the walking lunges (squat jumps), it was very hard.
    I see you changed, more lean (of course, you was lean also before). Have you changed your eating habits? Would you let me/us know something aboout this?
    Thank you, waiting for tomorrow’s workout.
    Have a nice day!

    • Rumi 4 June, 2015 at 19:40 Reply

      Sometimes I eat less and logically I get leaner, this is the reason. Sometimes I eat more and gain a little bit ๐Ÿ™‚

  3. Katerina Naumova 5 June, 2015 at 09:38 Reply

    I am so glad I took a nap before doing this workout, I was completely washed at the end ๐Ÿ™‚
    I really liked how you combined the exercises in the pyramids in part one, they were fun to do and because they hit different muscle groups I was able to do them without taking too many breaks.
    Part 1 took me 33 minutes. I didn’t modify push-ups but I have to modify pistols and use support on my way up. Part 2 took me about 10 minutes.
    The cross fit challenge is hard for me because I have to be fast, but I like a challenge ๐Ÿ˜‰ The plus side is that time flies and the workouts go by very fast.
    Have a great weekend Rumi, sending you lots of love <3

  4. Buggy 6 June, 2015 at 00:17 Reply

    Rumi, this workout was a killer! Realy. Donkey jumps after the pistols were the hardest part for me. I thought that my heart will run away from my chests and could not stay stable for the worrior/pistol exercise at all, so I do not guarantee that I did it correctly ๐Ÿ˜€
    Nevertheless i was able to follow your tempo and have almost your time: 28:05
    Unfortunately, had no time for the correction part and skip it.

    • Buggy 19 August, 2015 at 22:28 Reply

      This time have better times, yeah! Nevertheless, I had to modify the push ups / off at the end of the fist part as my hands start shaking. Also had some problems with the stability during warrior/ pistol exercise but would say that this time I feel it much better.

      Pyramid 1: 11:09;
      Pyramid 2: 6:40;
      Pyramid 3: 7:00;
      Correction part: 6:40;

  5. Kari 7 June, 2015 at 16:36 Reply

    This workout was a killer indeed! I had to start modifying the push offs exactly the same time you did ๐Ÿ™‚ At some parts of the pyramid I had to pause the video and at others I was a little ahead. Though I didn’t time the overall length. I recently discovered your videos, Rumi, and I really like them and your overall focus on women! I’d normally put together my own workouts but on a lazy day like today, I just like to put on a video and follow a cool trainer like yourself! Thanks for sharing your hard work with us!

  6. Romy 9 June, 2015 at 10:29 Reply

    Hey Rumi!! I am back! I was travelling yesterday! Another awesome workout!!!! I didn’t put my polar belt on to know my heart rates and calories burnt! But I bet it is over 200 ! Wow!! Part I took 33 mn. And part II I managed to do it with 2 big bottles of water! And i brought with me my 25 pounds kettlebell. I love how these workouts are very challenging without equipments!!! It’s awesome!!! Thank you Rumi!! Have a lovely week!!!

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