If you want to build endurance and stamina, you should probably just go run or bike for a really, really long time, right? Sorry, but no.
If you’re training for a marathon, triathlon, or century ride, that’s part of it, sure, but there’s more to the equation.
To stay strong longer on a race course (or just in your regular workout life) two factors come into play: VO2 max and lactate threshold. Workouts like CrossFit WODs, performed at high intensity (better known as HIIT or high-intensity interval training) help boost both. That might explain why your Instagram feed is packed with images of sweaty shirtless people collapsed on the floor next to barbells.
To really kick your endurance up a notch, the following workouts should be performed keeping the following factors in mind:
*Aim for little to no rest between sets or rounds
*Use a weight that’s 50-70% of your 1 rep max for a given exercise
WOD 1: Row
Start here with a baseline row. If you’re new to rowing, go for a 1k row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1k row and see if you’re time has improved. If you’ve already been rowing, try the 5k row. Remember your pace will have to be a bit slower than with the 1k to avoid burning out.
Remember to initiate the pull with your legs, extend using your core, and finally finish the pull using your arms. The recovery phase begins with your arms first, followed by your core, then the bending of your legs. Take powerful, strong pulls, and a slow measured recovery.
WOD 2: 20-minute AMRAP
Complete the following for as many rounds as possible in 20 minutes.
20 wall balls
WOD 3: 8 rounds for time
10 barbell thrusters
50 double-unders (if you don’t have double-unders, aim for alternating two singles and one double)
WOD 4: 20-minute EMOM
EMOM stands for every minute on the minute. Begin with the first exercise on minute 1. Finish all the reps and rest for the remainder of the minute. At the start of minute 2, begin the next exercise and rest for the remainder of that minute. Continue alternating for 20 minutes.
Even minute: 10 Russian kettlebell swings
Odd minute: 8 back squats
WOD 5: Race-the-clock
Set a 15-minute time cap to complete:
20 wall balls
40 box jumps
WOD 6: 20-minute AMRAP
Complete as many reps as possible of the following exercises in 20 minutes:
200m sprint run
8 barbell thrusters
WOD 7: 6-round circuit
10 dumbbell snatches (per side)
10 kettlebell goblet squats
WOD 8: 15-minute EMOM
Every minute on the minute, for 15 minutes, complete:
Minute 1: 5 power cleans
Minute 2: 5 overhead press (clean once)
Minute 3: 15 pushups
WOD 9: 25-minute AMRAP
Complete as many reps as possible of the following in 25 minutes.
10 front squats
10 burpee box jumps (perform a burpee and finish with a box jump)
20 weighted situps
WOD 10: Karen
How has your endurance training gone so far? Give it a test with one of the most-dreaded benchmark workouts in CrossFit: Karen.
150 wall balls for time (20lb wall ball)
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