crossfit workouts
Source: Nike

10 Endurance CrossFit Workouts to Improve Conditioning (Scaled and Beginner Options Included)

Top CrossFit WODs to help you build an unstoppable engine.

These endurance CrossFit workouts offer a wide selection of WODs to test and improve your engine and conditioning in a wide variety of different ways. 

Each CrossFit Workout includes options for scaling and for beginners, so they are suitable for everyone that wants to give them a go. 

Sunday 181202

For time:
Run 800 meters
Then, 10 rounds of the couplet:
   10 handstand push-ups
   10 single-leg squats
Then, run 800 meters

crossfit workouts

Scaling
The gymnastics movements between the running require strength, skill and endurance. Reduce the volume or modify the movements to ensure you do not stall in the 10-round gymnastics couplet. Ideally, the reps are performed unbroken or in no more than two sets.

Intermediate Option
For time:
Run 800 meters
Then, 10 rounds of the couplet:
6 handstand push-ups
10 assisted single-leg squats
Then, run 800 meters

Beginner Option
For time:
Jog 400 meters
Then, 10 rounds of the couplet:
10 knee push-ups
10 squats
Then, jog 400 meters

Thursday 181220

Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 30-in. box
Women: 24-in. box

crossfit workouts

Scaling
Today’s WOD allows only 12 minutes of work, so try to avoid spending more than 60-90 seconds on each set of rope climbs. Select modifications that get you back to the box on time, and reduce the height of the box so you can perform the reps without large breaks.

Intermediate Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, 15-ft. rope
20 box jumps

Men: 24-in. box
Women: 20-in. box

Beginner Option
Complete as many rounds as possible in 12 minutes of:
3 rope climbs, lying to standing
20 box jumps

Men: 20-in. box
Women: 16-in. box

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