I don't even know what to call this workout...but I did it today and it was beast.

Pull-Ups- Multiple Variation. I use about 6-12 different types of pullups whenever I'm doing them. That way I know I'm hitting every muscle possible. 
V-Ups. Good form with these. Arms and Legs must move as one and come up and go down at the SAME time. Timing and coordination is everything people.
Bench-Press. Flat, incline, and then inclined more.
Bench Sit Ups-Extend ALL the way down, touch your hands lightly to your ears and do NOT lock them     behind your head cause it's bad for your neck.
Jumping Jacks-Extra high jumps people. No cheating!...your conscience, is watching you.
Lunges. Don't let your knee go over your toe, and bring your rear knee an inch or so from the ground.
Bent-Over Row. Play around with these. Get wide grip, close grip, mixed grip, and regular. Mix 'n' Match 'em.

Warm-up:
3 rounds of 10 reps of thrusters, pushups, situps, pullups, and jumping jacks. 
 Then, a 800 meter run.  
1st set:
Pullups-25 reps
V-Ups-25 reps
Flat Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
2nd set:
Pullups-25 reps
V-Ups-25 reps
Slight Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps
3rd set:
Pullups-25 reps
V-Ups-25 reps
Total Incline Bench Press-25 reps
Bench Situps-25 reps
Jumping Jacks-50 reps
Lunges-25 reps
Bent-Over Row-25 reps

Now stretch and run. I did this workout today and I did 2 miles. However, if you feel like going for a 400 meter, 5 mile, or 26 mile run...knock yourself out. It's your Addiction right? 
Don't forget to refuel and hydrate after this. 
Dig deep guys! 

(Feel free to substitute running for swimming or biking, and make sure you're totally warm and loose before starting your workout)