The
Daily
Fix
Barbara
Garlic Herb Beef Kebobs with Creamy Feta & Blue Cheese Sauces
“The Girls” for Grandmas!
5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats
Rest precisely three minutes between each round. Record time for each of five rounds.
Two creamy, tangy sauces to enjoy with savory, herb-infused beef kebobs. The feta sauce adds a refreshing Mediterranean flavor, while the blue cheese sauce delivers a rich, bold contrast.
Here we offer versions of benchmark workouts that have been “tuned down” in intensity and had exercises substituted to accommodate any audience.
From the first group of the original Benchmark Workouts, Barbara gives us large sets of four of our favorite movements, mixed in with some rest to keep us sprinting.
Post time to complete all five rounds to comments.
Ingredients
For the Beef Kebobs:
8 oz beef sirloin or tenderloin, cut into bite-sized cubes
1 Tbsp butter
½ tsp dried oregano
½ tsp dried thyme
½ tsp garlic powder
½ tsp dried rosemary
¼ tsp smoked paprika
Salt and pepper, to taste
½ red onion, cut into chunks
½ green bell pepper, cut into chunks
½ yellow zucchini, sliced into thick rounds
½ cup cherry tomatoes
For the Creamy Feta Sauce:
¼ cup feta cheese, crumbled
2 Tbsp Greek yogurt
1 Tbsp olive oil
½ Tbsp lemon juice
½ clove garlic, minced
1 Tbsp fresh dill, chopped
Salt and pepper, to taste
For the Blue Cheese Sauce:
¼ cup blue cheese, crumbled
2 Tbsp sour cream
1 Tbsp mayonnaise (optional for extra creaminess)
½ Tbsp white wine vinegar
¼ tsp black pepper
Salt, to taste
Macronutrients
Protein: 45g
Fat: 50g
Carbs: 12g
Preparation
Prepare the marinade for the beef: In a bowl, mix butter (1 Tbsp), dried oregano (½ tsp), dried thyme (½ tsp), garlic powder (½ tsp), dried rosemary (½ tsp), smoked paprika (¼ tsp), and salt and pepper to taste. Add the beef cubes (8 oz), toss to coat, and let marinate for at least 30 minutes (up to 2 hours) in the refrigerator.
Assemble the kebobs: Thread the marinated beef, red onion chunks (½), green bell pepper chunks (½), sliced yellow zucchini (½), and cherry tomatoes (½ cup) onto skewers, alternating the ingredients.
Grill the kebobs: Preheat a grill or grill pan over medium-high heat. Grill the kebobs for 3–4 minutes on each side, or until the beef reaches your desired doneness and the vegetables are charred and tender.
Make the creamy feta sauce: In a small bowl, combine the crumbled feta (¼ cup), Greek yogurt (2 Tbsp), olive oil (1 Tbsp), lemon juice (½ Tbsp), minced garlic (½ clove), and chopped fresh dill (1 Tbsp). Mix until smooth. Season with salt and pepper to taste.
Make the blue cheese sauce: In another bowl, mix the crumbled blue cheese (¼ cup), sour cream (2 Tbsp), mayonnaise (1 Tbsp if using), white wine vinegar (½ Tbsp), black pepper (¼ tsp), and salt to taste. Stir until creamy and well combined.
Serve: Place the grilled kebobs on a plate and serve with a side of both the creamy feta and blue cheese sauces. Garnish with extra dill or a drizzle of olive oil, if desired.
We figured these six benchmarks were as good as any to demonstrate our concept of scalability.
COMMENTS
Total time = 37:12
Scaled
1/2 the reps 2:00 rest between sets
4:44, 4:56, 5:06, 5:01, stopped at 4:31 (after 40 Abmat Sit-ups; right hamstrings cramps)
Stopped at total time 36:22 with the hamstrings cramps
First 3 rounds with 12.5-lb. plate carrier and plates; last 2 rounds only bodyweight
Butterfly Pull-ups (15-5)
Push-ups (15-6-4 for the most part)
Abmat Sit-ups all consecutive
Air Squats all consecutive
FRIDAY 250502