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:
5 Rounds for time:
- Run 800 meters
- 2 pood kettlebell swings, 30 reps
- 30 pull ups
Any time a half-mile run is the “rest” during a workout, you know you’re in for a grind. The key to this one is controlling your breathing during the run and breaking the pull ups and kettlebell swings into manageable sets.
2.) “The Kettlebell Mile”
8 Rounds for time:
- 1.5 pood kettlebell swings, 20 reps
- Run 200 meters with kettlebell
Nothing fancy about this one. There are several different strategies for carrying the kettlebell, some of which are creative, none of which make this workout any easier. The 200 meter runs are much more difficult with the weight. Don’t come out too hot because you will want to be able to finish this one strong.
3.) Run 5k
5k races are extremely popular for both serious runners and weekend warriors. This workout will appear on the main site (crossfit.com) from time to time, and I always find my results interesting. I find that even though I rarely train long distance running, my 5k time continues to improve through training only with CrossFit. I know several distance runners turned Crossfitters who set PRs on their 5k runs after doing CrossFit for several months.
4.) “Triple 3” (2014 Games Workout)
- Row 3,000 meters
- 300 double unders
- Run 3 miles
Assuming you have double unders, this one is a pure test of endurance. Even the great Rich Froning was crushed by the Triple 3 during the 2014 CrossFit Games. Although 300 double unders aren’t particularly challenging for high level CrossFit athletes, they can wear out the calves and feet – the same body parts that will take a beating during the run. If you truly want to see where your endurance is, this workout is one of the best tests out there.
BONUS WOD: 2009 Games Chipper
- 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 is a bonus because it measures much more than just endurance. This one will test all around physical and mental conditioning. This workout was designed for the most elite athletes in the world, so if you don’t have all of the movements, there are plenty of places to scale (and no shame in doing so). This workout also got the best of some of the best athletes in the world in 2009. If you’re feeling up to a challenge, take on the 2009 chipper and test yourself against some of the best.
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.