Mal Named This Workout “Mac & Cheese”

Mastermind Weekend 1/16

Hey there!

I'm Tina

I’m the owner of Carrots ‘N’ Cake as well as a Certified Nutrition Coach and Functional Diagnostic Nutrition Practitioner (FDN-P). I use macros and functional nutrition to help women find balance within their diets while achieving their body composition goals.


An in-depth, 4-week reverse dieting course for women who feel like their metabolism has slowed down, think they might have hormonal imbalance and can’t lose weight no matter what they do.

Hi, friends!

I did an awesome driveway WOD over the weekend, so I wanted to share it with you guys. To do this workout, you only need two pieces of equipment (plate + dumbbell) and a little bit of space. (You could also sub the dumbbell for the plate for the walking lunges.)


I brought the necessary equipment outside, played some tunes, and then got to work while my favorite guys kept me company in the driveway. I had an audience for this workout! Haha!


When I asked Mal what I should call this workout, he immediately said “mac & cheese” because he was chowing down on a bowl of it. I know he was joking, but it sounded like a good WOD name to me!

Mac & Cheese WOD

For the dumbbell snatches, I used a 25-pound dumbbell.

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And for the walking lunges, I used a 15-pound plate.

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Mal actually did this workout last week and warned me it was really tough, so he suggested that I reduce the number of reps. I’m still getting back into things, so I started with 15 reps of each exercise and worked my way down to 3 reps of each. (Basically, I just cut out the sets of 21 and 18.)

I’m so glad that I scaled this workout because the combination of running, dumbbell snatches, and walking lunges KICKED MY BUTT. The workout took me less than 15 minutes to complete, but I definitely have some work to do in the coming weeks! It’s okay though. I know I’ll get there.



  1. Haha, I can just see how that name was inspired! “Uh …” *looks down* “Mac and cheese!”

    I’m still doing lunges at body weight. Eventually I’ll be strong enough to add dumbbells! One day/one workout at a time!

  2. Hi Tina. Glad to see that you are enjoying working out so much. Keep with it. Sorry for the newbie questions, but for the dumbbell snatches do you complete 21 with the right arm and then 21 with the left arm? Or 21 with the right arm, 18 with the left arm, and so on? Thanks.

    1. You complete 21 total, alternating arms right and left, and then you do 21 alternating lunges. Then you move onto the set of 18 dumbbell snatches and so on.

      1. @Tina: Wish I had seen this before my workout this morning! I definitely did 21 per side for each. Oooops. Guess I’m going to be super sore tomorrow. It definitely kicked my butt 🙂

  3. I so appreciate the great attitude you have when it comes to getting back into shape. Sometimes I can be too serious or hard on myself, but you make it fun and I love that! What a great example and encouragement you are. Keep it up!

  4. Hey Tina, i just did the workout and it was definitely a sweaty one! I used 20lb dumbbell for snatches, and a 20lb dumbbell for overhead lunges. I don’t do crossfit so I had to youtube the snatches and they seem to jump up a little when they do them, do you jump, or do you just use the power from your legs to get you up without jumping? Also, when i did the first round it called for 21 reps, so i did 11 snatches one side and 10 with my other arm. Am i suppose to be doing the 21 all on one arm? Thanks for posting this, and you look great. =)

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