Do you have a workout that no matter how many times you have done it, you still feel like it’s a serious kick in the butt?  The FOF 7-11 workout is one of those for me.  Getting this workout done outside during the summer months takes it to a whole new level.  Get outside for this one…a treadmill and air conditioning won’t do this one justice.

FOF 7-11

We’ve got two parts for today’s workout.  If you are pressed for time, get the first part done and save the other part for when you need a quick workout in a small space.  The goal for each section is to move as fast as you can with good form.

Part 1 – You will start a round every three minutes.  Complete the two exercises as fast as possible.  You should get 1:00 – 1:30 rest if you are moving quickly.  The goal is to complete a total of 7 rounds (21 minutes)

  • 200 yard Run
  • 20 Burpees
  • x7

Part 2 – Strength Circuit – REPS = 11

  • Chest to Floor Push ups
  • Floor Hops (2 count)
  • Prisoner Squats
  • Tuck ups
  • x7

Prepare for a Butt Kicking

Be prepared for a love / hate relationship with this one.  It absolutely stinks while you are doing it, but you feel so good once you are done.  Get outside, mark out 200 yds, set your watch, and get going today!

Happy Burpees!


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