The
Daily
Fix
30-minute AMRAP
Greek Lamb Meatballs with Tzatziki
A Classic Graphic Reveals Nature’s Most Efficient Traveler
Complete as many rounds as possible in 30 minutes of:
200-m farmer carry
400-m run
20 wall balls
Herby lamb meatballs with cool tzatziki over a fresh tomato–cucumber salad.
A famous graphic, now updated, compares locomotion in the animal kingdom
Men carry two 50-lb dumbbells or kettlebells and throw a 30-lb ball to 10’.
Women carry two 35-lb dumbbells or kettlebells and throw a 20-lb ball to 9’.
Post number of rounds completed to comments.
Photo: MetFix Foundations Course | Jacksonville, Florida | October 25-26
Ingredients
1 lb ground lamb
1 small onion, finely chopped
2 cloves garlic, minced
1 tsp dried oregano
1 tsp ground cumin
½ tsp coarse sea salt
½ tsp cracked black pepper
1 egg
2 Tbsp almond flour
1 Tbsp butter or beef tallow (for cooking)
For the Tzatziki:
½ cup Greek yogurt (full fat)
½ cucumber, finely diced
1 clove garlic, minced
1 Tbsp fresh dill, chopped
1 Tbsp fresh lemon juice
Salt and pepper, to taste
For the Salad:
1 cup cucumber, diced
1 cup cherry tomatoes, halved
1 Tbsp extra virgin olive oil (for finishing)
1 tsp red wine vinegar
Salt and pepper, to taste
Fresh parsley or mint, chopped (for garnish)
Macronutrients (per serving, yields 4 servings)
Protein: 36g
Fat: 40g
Carbs: 6g
Preparation
In a bowl, combine ground lamb (1 lb), chopped onion (1 small), garlic (2 cloves), oregano (1 tsp), cumin (1 tsp), salt (½ tsp), pepper (½ tsp), egg (1), and almond flour (2 Tbsp). Mix gently until just combined. Form into small meatballs, about 1 to 1½ inches in diameter.
Heat butter or tallow (1 Tbsp) in a skillet over medium heat. Add meatballs and cook, turning occasionally, for 10–12 minutes until browned and cooked through. Remove from skillet and keep warm.
For the tzatziki, mix Greek yogurt (½ cup), diced cucumber (½), minced garlic (1 clove), dill (1 Tbsp), lemon juice (1 Tbsp), salt and pepper to taste. Chill until ready to serve.
In a bowl, toss cucumber (1 cup) and cherry tomatoes (1 cup) with red wine vinegar (1 tsp), salt, and pepper. Drizzle olive oil (1 Tbsp) over the salad just before serving.
Serve meatballs over the cucumber and tomato salad, topped with a dollop of tzatziki.
Garnish with fresh parsley or mint.
A refreshed Scientific American chart first published in 1973 shows just how extraordinary a simple machine can make us: when riding a bicycle, humans become among the most energy-efficient travelers on land—outperforming horses, dogs, and even some flying or swimming species. The bike’s wheels and frame let us coast like fish glide through water, minimizing the energy otherwise spent fighting gravity. Add an aerodynamic shell, and humans in “velomobiles” achieve movement efficiency comparable to nature’s best.
COMMENTS
I only have a 20lb ball so I did 30 reps with it each round.
30min AMRAP
200m Farmers Carry(35lbs)
24cal Echo Bike
20 WallBall (20lbs/10’)
5rnds 30m
Rx
(9’ wall isn’t marked so there could have been inconsistencies but I tried to be consistent)
40# DBs for carry
Treadmill run
Thrusters w/ 2, 20# DBs