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

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 workoutsSource: Photo courtesy of CrossFit Inc

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 workoutsSource: Photo courtesy of CrossFit Inc

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

Thursday 181122

Complete as many rounds as possible in 15 minutes of:
20 push-ups
50 squats

Source: Photo courtesy of CrossFit Inc

Scaling
This couplet is designed to challenge conditioning and muscular endurance with basic gymnastics movements. Reduce the number of reps so you can keep moving and don’t work to failure. Intermediate athletes can likely perform this workout as prescribed.

Beginner Option
Complete as many rounds as possible in 15 minutes of:
15 knee push-ups
35 squats

Sunday 181216

5 rounds for time of:
400-m run
10 overhead squats

Men: 135 lb.
Women: 95 lb.

Crossfit workoutsSource: Photo courtesy of CrossFit Inc

Scaling
A variation on the benchmark Nancy, this WOD uses heavier loads and fewer reps to deliver almost the same amount of volume as the classic Girl Workout. Even with heavier barbells, this is a conditioning workout, not a strength test. Reduce the load so you can perform an appropriate number of relatively heavy overhead squats unbroken or in no more than 2 sets.

Intermediate Option
5 rounds for time of:
400-m run
10 overhead squats

Men: 95 lb.
Women: 65 lb.

Beginner Option
4 rounds for time of:
400-m jog
7 overhead squats

Men: 65 lb.
Women: 35 lb.

Friday 181214

For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball
Women: 20-inch box, 12-kg KB, 35-lb. push press, 14-lb. ball

Scaling
A classic chipper of 500 reps, this longer workout is characterized by intermediate-level body-weight movements and light loads that allow people to keep moving with limited rest. Newer athletes should reduce the volume and use movement modifications that ensure large sets and short rest breaks.

Intermediate Option
For time:
50 box jumps
50 jumping pull-ups
50 kettlebell swings
50 walking-lunge steps
50 knees-to-elbows
50 push presses
50 back extensions
50 wall-ball shots
50 burpees
50 double-unders

Men: 20-inch box, 12-kg KB, 33-lb. push press, 14-lb. ball
Women: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball

Beginner Option
For time:
30 box jumps
30 jumping pull-ups
30 kettlebell swings
30 walking-lunge steps
30 hanging leg raises
30 push presses
30 back extensions
30 wall-ball shots
30 burpees
30 single-unders

Men: 16-inch box, 8-kg KB, 22-lb. push press, 10-lb. ball
Women: 12-inch box, 4-kg KB11-lb. push press, 8-lb. ball

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