5 Endurance WODs to Build a Powerful Engine for Crossfit

Endurance WODs in your Crossfit training are a vital way to build mental strength, aerobic capacity and the ability to just keep going. Long, slow conditioning work such as running, cycling and swimming will build cardiovascular ability, but they are not the only way to improve your endurance.

Rich Froning hates running. And he hasn’t performed that badly over the last years (6 CrossFit Games first place finishes and counting!). The reason your cardio performance can be improved is because the heart is a muscle, and like all other muscles in the body if you keep working it, it will adapt to the workload.

Chris Hinshaw rich froning top crossfit athletes on the track amrap wods
Running work with Chris Hinshaw

1. HOP SCOTCH (test Aerobic Threshold)

The first of the Endurance WODs comes from Chris Hinshaw, endurance coach to Rich Froning, Katrin Davidsdottir and Mat Fraser.

Workout Details:

 This is a continuous (non-stop) workout. Your rest is the easy pace interval. Each athlete picks their ‘easy pace’ which can be be a moderate intensity or a fast walk or anything in-between.

Workout Focus:

All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form

  • 200m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 1000m run at easy pace
  • 100m sprint
  • 800m run at easy pace
  • 100m sprint
  • 600m run at easy pace
  • 100m sprint
  • 400m run at easy pace
  • 100m sprint
  • 200m run at easy pace
  • 100m sprint
  • Total: 5900m

WOD 2

  • 10min Amrap
  • 50m swim (pool or outdoor)
  • 5 Burpees
annie thorisdottir swim endurance wods
Annie Thorisdottir after a grueling sea swim

WOD 3

  • 20-Minute AMRAP
  • 200m sprint run
  • 8 barbell Thrusters
  • 10 toes-to-bar

5 reasons why Crossfitters struggle with Toes-to-Bar

amrap workouts toes to bar
Endurance WODs make you work hard!

WOD 4

  • 8 RFT
  • 500m Row
  • 1 minute rest between sets

Improve your rowing technique

ates boran athlete games rowing
Hit this workout hard!

WOD 5

  • 5 RFT
  • 5 Muscle Up
  • 10 Push Up
  • 25m Swim

Improve your Muscle Up technique

two crossfit girls press up exercise
press up time!

Chris Hinshaw rich froning top crossfit athletes on the track amrap wods © Chris Hinshaw

annie thorisdottir swim endurance wods © CrossFit Inc

amrap workouts toes to bar © Bjarni Sigurðsson

ates boran athlete games rowing © Pete Williamson Photography

two crossfit girls press up exercise © RX'd Photography

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About The Author

Editor-In-Chief at BOXROX. I come from a background of rugby and weightlifting. Growing up in the English Lake District, I spent a great deal of time swimming in its stunning lakes and rivers. In 2015 my brothers and I became the first people to swim the 145km length of the River Eden, from source to mouth, in 9 days. We also swam the Corryvreckan whirlpool, the third largest in the world, and Crossfit is a huge part of my training for these events.

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