CrossFit: Lower Body Endurance WOD


There’s a phrase used in CrossFit, says Will Lanier, CF-L1 CrossFit Coach and Personal Trainer in NYC, it’s “head down, ass up.” It basically means just put one foot in front of the other and keep going until the work is done. Here’s a workout from Coach Will that is a “test of endurance, mental fortitude and how an athlete can deal with overall body fatigue.” Between the dumbbell thrusters and the burpees, you’re wasted already…throw in the 500m row each round and you’re in for it. But remember, it’s all mental.

Complete 4 rounds of the following exercises as fast as possible

>>> Dumbbell Thrusters – 10 reps (25-lb. dumbbell for beginners, 45-lb. dumbbell for advanced athletes)

>>> Burpees – 10 reps

>>> 500m Row


Exercise Video Tutorials

Dumbbell Thrusters