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

The post 5 Endurance WODs to Build a Powerful Engine for Crossfit appeared first on BOXROX.

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