5 of the Best Endurance WODs for Crossfit Training

Build an unstoppable engine and become a better athlete.

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.

5 ENDURANCE WODS FOR YOU TO TRY

chris hinshaw mat fraser crossfit running
Chris Hinshaw coaching Mat Fraser, the winner of the 2016 CrossFit Games

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

chris hinshaw mat fraser crossfit running © Chris Hinshaw

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About The Author

Simon is the Assistant Editor at BOXROX. He has been Sport addicted since childhood and comes from a swimming and bodybuilding backround to Crossfit, which he does for 4 years now and it still challenging him every day. He tries to combine his passions for sport and writing.

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