3 CrossFit Endurance WODs to Improve Your Conditioning

CrossFit trains for strength, sure, but many WODs are all about endurance.

Most people think of CrossFit as a strength training program. But when you look at a typical CrossFit WOD—from the warm-up to the strength component to the MetCon—an hour-long class is action-packed minute to minute. That's right: CrossFit is an endurance sport.

Having said that, some CF workouts are more endurance-driven than others—such as a 20-minute AMRAP ("as many rounds as possible"), or a "chipper,' which is a workout that entail "chipping away" at a high volume of reps and/or multiple movements. Though these WODs are not programmed often, when they are, they put an athlete's form to the test, as well as his or her fortitude.

Here are three CrossFit endurance WODs athletes should consider when trying to push themselves beyond their limits and out of their comfort zones.

Running WOD—"The Dirty 30s"

Sprinter

Perform max-effort sprints and walk during the rest intervals. Repeat for three rounds, resting for 2 minutes between rounds.

  • Sprint 30 seconds
  • Rest 30 seconds
  • Sprint 30 seconds
  • Rest 25 seconds
  • Sprint 30 seconds
  • Rest 20 seconds
  • Sprint 30 seconds
  • Rest 15 seconds
  • Sprint 30 seconds
  • Rest 10 seconds
  • Sprint 30 seconds

Running/Rowing WOD—"Pick Your Poison"

Rowing

Complete four rounds as quickly as possible.

  • Run or Row 400 meters
  • 25 GTOH (ground to overhead)
  • 25 Overhead Lunges
  • 25 AirSquats

Chipper—"All of the Things"

Perform the following exercises as quickly as possible.

  • 50 Calorie Row
  • 40 Box Jumps (*24/20)
  • 30 Kettlebell Swings (*53/35)
  • 20 Goblet Squats (*53/35)
  • 10 Burpess
  • 20 Goblet Squats
  • 30 Kettlebell Swings
  • 40 Box Jumps
  • 50 Calorie Rows

*These are suggested heights/weights. Athletes should choose a height/weight that challenges them but that they will, preferably, not have to change during the WOD.

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Topics: SQUAT | LUNGE | CROSSFIT | ENDURANCE TRAINING | KETTLEBELL EXERCISES | BOX JUMP | WORKOUTS | SPRINT | CONDITIONING WORKOUTS | ROW