That’s right. We have three new Crossfit endurance Wods for you to check out .Step up your endurance training with endurance Wods like Cindy from Sparta. Meant to simulate a Spartan Race Sprint distance with more reps and distance than Murph!
Crossfit Endurance WOD 1: Nine Lives
Following the “death by” formula of adding one rep each minute this work out is simple and evil. You will start doing 9 burpees the first minute, followed by 10 the next, 11, 12 and so on and until you can’t do the amount of reps within the minute. What’s different from regular “death by burpees” is that imediatly after you fail at burpees you will run 400 meters… then repeat for 9 rounds.
9 Rounds for total Burpees:
Death by burpees starting a 9
Once you fail run 400 Meters and Repeat
*You will start your burpees at the start of the next minute no matter when you finish the run. If athlete A finishes their 400 at 10:02 and athlete B finishes an 10:52, both will start their first round of death by burpees at 11:00.
Endurance WOD 2: Burpee Farm
For this exercise you are going to need to a weight or sandbag. You should use a weight that is safe for you and only try the RX weight if you are fit enough to run a Spartan Race. With 2 miles of running, 800 meters of farmers carrys , 320 burpees, and 60 burpee pull-ups this one will catch up with you going into round 4. For some added spice mix in towel grip farmers carries every other round.
RX Weight 45 lb kbs for Men / 25 lb kbs for woman
8 Rounds for Time:
200 Meter Run
20 burpees
100 Meter farmers carry (with Weight)
Crossfit Endurance WOD 3: Cindy from Sparta
The roots of this endurance training WOD come from one Crossfit’s most famous standard workouts, Cindy. In total you will run 3.5 miles to simulate a Spartan Race Sprint distance. You will do 21 rounds of 5 pull-ups, 10 push-ups, and 15 air squats (Cindy), one more round than in Murph. Another very well known Crossfit Wod.
For Time:
800 Meter Run
1 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
2 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
3 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
4 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
5 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
6 Rounds
– 5 Pullups
– 10 Pushups
– 15 Air Squats
800 Meter Run
Make sure to check out more Crossfit Endurance Wods here!
