10 Crossfit Workouts to Explode Your Engine and Conditioning

Don’t let your ‘Engine’ be your limiting factor in your training. Improve your conditioning with training designed to build your aerobic capacity and improve your ability to sprint through high-intensity power workouts.

We see it time and time again — Athletes go to their one-hour class, where they do a strength portion and a sub 10-minute metcon. Then, they’re faced with a workout like ‘Murph’ or ‘Grace,’ and they panic.

A solid aerobic base and the ability to push in the short high-intensity workouts are key to improving your training – especially in the functional fitness realm. Add these into your training. 

Squat-Run Workout

For time:

  • 15 Back Squat 275/185
  • 1 Mile Run
  • 12 Back Squats
  • 1 Mile Run
  • 9 Back Squats


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A post shared by Pat Sherwood (@sherwood215)

Your legs will be destroyed after this!

4 Rounds For Time Workout: 

  • 5 Thrusters 175/125
  • 50 ft Handstand Walk
  • 500 m Row


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A post shared by Jenn Jones (@jennjonescf)

This gets brutal by the end!

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