The FOF Mile of Madness…this workout has been a staple at Fixed on Fitness since January 2008.  We have done hundreds of variations of this workout, and it continues to be a favorite.  You get a mile of running followed by a great mix of strength exercises.  You can do absolutely ANY variation of this from weights to body weight or a combination of the two.  Today, we are bringing you a version that will use only your body weight.

Go mark out your quarter mile or head to the local track.  We hope you enjoy this week’s workout!

The Mile of Madness

This workout is best when you complete it as fast as possible.  Keep your runs at a steady, fast pace, and complete the exercises as fast as you can with good form and full range of motion.

You will complete the run and strength exercises four times.

  • 1/4 Mile Run
  • 5 Dive Bombers or Pike Push ups
  • 10 OMG Lunges
  • 15 Chest to Floor Burpees
  • 20 Floor Hops
  • 25 V ups
  • 30 Plank with Shoulder Tap
  • 35 High Knees (2 count)
  • x4

Now, Get it Done

Get it done.  We are pretty confident that you will like this one.  If you don’t have a great run route or you can’t run, substitute any cardio machine such as a stationary bike, elliptical, or row machine for the run.

Have you been enjoying the FOF Wednesday Workouts?  If so, we’d love to hear from you!  What types of workouts do you want to see more of?  

If you are local, step out of your comfort zone, and come try a week of FOF Boot Camp for FREE!  

Happy Sweating!


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