Beginner
Fresh Air Routine
Blend running and push-ups for a complete outdoor session.
A circuit that alternates short sprints with push-ups, perfect for getting some fresh air at the park. The run between each set keeps your lungs working while the push-ups train the upper body.
The circuit — 4 rounds
3 min between rounds, 45 s between exercises.
Tap an exercise each time you finish it. Long-press or “−” to correct.
1
Run
100 m
2
Military Push-ups
10reps
3
Run
100 m
4
Push-up Hold
20 s
5
Run
100 m
6
Jumping Jacks
30 s
7
Military Push-ups
10reps
⏱ Rest timers
Recommended gear for this WOD
To train these exercises more comfortably and safely:
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