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The Miracle Mile

The Miracle Mile

This workout is 4 rounds. Each round you must run 400 meters and then complete 50 Air Squats. The Squats need to be below parallel (the crease of the hip must drop below the top of the knee). All 4 rounds are to be completed as fast as possible. Rest only as you need too. Just a warning that 200 Air Squats can really drain your legs if you're not used to that kind of volume. You might have trouble walking or going up and down stairs the next day or two. You can scale the workout if you'd like,...   more details

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  • 1
    AndyWeaver

    AndyWeaver

    11 mins 38.0 secs

    Got great at squats during 30 day challenge, just did a fast jog for the 400's as I didn't want t...

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    Gymboy30

    Gymboy30

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  • 3
    Hard Corps Athletics

    Hard Corps Athletics

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  • 1

    AndyWeaver

    11 mins 38.0 secs

    Got great at squats during 30 day challenge, just did a fast jog for the 400's as I didn't want to risk reimbursing hamstring.


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All about this challenge

Profile pic: Hard Corps Athletics Challenge created by:
Hard Corps Athletics

Challenge for: all

Challenge goal: increase endurance

Challenge targets: legs

Level: intermediate fitness/ability

Age: any age

Here's what you need to do to take part:

This workout is 4 rounds. Each round you must run 400 meters and then complete 50 Air Squats. The Squats need to be below parallel (the crease of the hip must drop below the top of the knee). All 4 rounds are to be completed as fast as possible. Rest only as you need too.

Just a warning that 200 Air Squats can really drain your legs if you're not used to that kind of volume. You might have trouble walking or going up and down stairs the next day or two. You can scale the workout if you'd like, reducing either the distance run, the amount of Air Squats, the number of rounds, or any combination of the three. Just mention which scaling you used when you post your time.

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Note: if the challenge description doesn't include clear details of what to do to enter, please contact the person who created the challenge to ask them to improve the description, or report this challenge