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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
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 |
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