6 Workouts To Build Your Engine For CrossFit

Jul 09, 2018 - 0 comments

6 Workouts To Build Your Engine For CrossFit

If you find yourself running out of gas during a CrossFit WOD, you may need to work on your aerobic endurance with some specific training. Not only will it help with increasing mental toughness, but they're great for improving overall conditioning.

In Robbie Hudson's article 6 Endurance Workouts to Build a Powerful Engine for Athletes, he shares some workouts to help you raise your game. 

 


1. Running Workout

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

2. ROW/SKIP/RUN WORKOUT

3 rounds for time.

  • 1000m row
  • 100 double unders
  • 1km run

Total: 5900m

3. TABATA HIIT  WORKOUT

Tabata is a way to structure a workout into intervals of 20 seconds on, 10 seconds active rest. Do each exercise three times through (20 seconds work, 10 seconds rest) for each set. The exercises target the glutes, thighs, and core, and there is a heavy emphasis on both cardiovascular and muscular endurance.

  • Jump squat
  • Push ups
  • Jumping lunges
  • Burpees
  • High knees
  • Tall plank leg lifts
  • Broad jump forward and 3 reverse lunges back to starting position
  • Hand release push ups
  • Cossack Squats

4. STRENGTH ENDURANCE WORKOUT

Rounds of 10-9-8-7-6-5-4-3-2-1

Complete the prescribed number of reps in each exercise before moving onto the next movement.

  • 2.5 x bodyweight deadlift
  • Bodyweight back squat
  • 0.75 x bodyweight squat clean

You can make alterations to this workout, such as replacing the back squat with an overhead squat or a strict press. The T-shirt contains unique lift height patterns in order to stops the tee from riding up during overhead movements, so it versatile and suitable for all movements.

5. ASSAULT BIKE WORKOUT – DEATH BY CALORIES

This one starts easy but gets exceptionally tough.

  • 2 calories the 1st minute.
  • 4 calories the 2nd minute
  • 6 calories the 3rd minute

Carry on until you fail to achieve the required calories in the prescribed minute. Your score is the final number of calories you managed to completed before the round you failed in.

6. RUN ROW RUN

3 rounds for time.

  • 1km run
  • 1km row
  • 50 burpees over the rower

See full article here

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