Updated August 25, 2023
If you’re looking for workouts that will test your endurance and require a grind, try these on for size.
The first time you try one of these (if you haven’t done it before) you’ll have your benchmark/baseline time …then try it again 6 months from now to measure your progress:
1.) “Eva”
5 Rounds for time:
Run 800 meters
30 reps of 2 pood kettlebell swings
30 pull-ups
When a half-mile run becomes your “rest” during a workout, you know you’re in for a tough grind. Focus on controlling your breathing during the run and break the pull-ups and kettlebell swings into manageable sets.
2.) “The Kettlebell Mile”
8 Rounds for time:
20 reps of 1.5 pood kettlebell swings
Run 200 meters with a kettlebell
This workout is straightforward. There are various strategies for carrying the kettlebell, but none of them make this workout any easier. The 200 meter runs are significantly more challenging with the weight. Pace yourself to finish strong.
3.) Run 5k
A 5k race is popular among serious runners and weekend warriors alike. This workout occasionally appears on crossfit.com, and I always find my results interesting. Even without specific long distance running training, my 5k time continues to improve through CrossFit. I’ve witnessed distance runners transition to CrossFit and achieve personal records in their 5k runs after several months of training.
4.) “Triple 3” (2014 Games Workout)
For time:
Row 3,000 meters
300 double unders
Run 3 miles
Assuming you can do double unders, this workout is a true test of endurance. Even the amazing Rich Froning struggled with the Triple 3 during the 2014 CrossFit Games. While 300 double unders may not be too demanding for high-level CrossFit athletes, they can fatigue the calves and feet – the same body parts that take a beating during the run. If you want to truly gauge your endurance, this workout is one of the best tests out there.
BONUS WOD: 2009 Games Chipper
For time:
15 squat cleans 155#/100#
30 toes to bar
30 box jumps 24/20
15 muscle ups (10 for females)
30 dumbbell push press 40#/25#
30 double unders
15 thrusters 135#/95#
30 pull-ups
30 burpees
300 ft overhead walking lunges 45#plate/25# plate
This workout goes beyond endurance; it tests overall physical and mental conditioning. Originally designed for elite athletes, you can scale the movements if necessary – no shame in that. Even some of the best athletes faltered in this workout in 2009. If you’re up for a challenge, take on the 2009 chipper and push yourself to the limit.
Try these workouts, measure your progress, and see how you grow over time. Good luck!
What are some of your favorite endurance or benchmark WODs? Also, if you’re looking for some convenient WODs for vacation or business trips check out our list of travel WODs.
