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CrossFit® - The longest mile

This plan is a CrossFit® workout of the day (WOD) that requires no equipment. Just complete four rounds in the shortest time possible.

  • 30 minutes
  • Intermediate
  • Body weight
  • Full Body
Crossfit

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Exercises

Main workout 1 of 4

Burpee
  • Full Body
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Push Up
  • Chest
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Sit Up
  • Abdominals
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100

Main workout 2 of 4

Burpee
  • Full Body
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Push Up
  • Chest
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Sit Up
  • Abdominals
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100

Main workout 3 of 4

Burpee
  • Full Body
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Push Up
  • Chest
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Sit Up
  • Abdominals
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100

Main workout 4 of 4

Burpee
  • Full Body
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Air Squat
  • Quadriceps · Hamstrings · Glutes
  • Beginner
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Push Up
  • Chest
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100
Sit Up
  • Abdominals
  • Intermediate
Set Reps
1 10
Outdoor Run
  • Full Body
  • Beginner
Set Distance (m)
1 100

Get the full benefits

Download the app to find this plan and others like it.

Log your results and track your progress, all for FREE!

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