Looking to get faster or just break up the monotony of your normal run. Checkout these running wods and running workouts that will help build your v02 max, power, and endurance. No burpees or squats, just running!
Running Workouts & Crossfit Running WODs
V02 Max Effort
This is a classic running workout that will get your heart pumping and legs burning. The key is to go all out in the 800s. The results will be increased power, top end speed, and endurance. I don’t recommend doing this more than once every two weeks. If done right it will wreck you.
400 Meter warm up
800 Max Effort
400 Meter slow jog
800 Max Effort
400 Meter slow jog
800 Max Effort
400 Meter slow jog
800 Max Effort
400 cool down
Tosh2x
This is a little twist on the Crossfit endurance benchmark wod Tosh. Your rest period will be as long as it took you to run the previous distance. So if it took you 1:48 to run your 400, then you would rest 1:48 before running 600 meters.
For Time
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run
Rest (same time as previous run)
200 meter Run
Rest (same time as previous run)
400 meter Run
Rest (same time as previous run)
600 meter Run
Woodsy’s Fartlek Run
This one comes from OCR legend Ryan Roods and was featured in the Savage Anywhere 1 programming. The perfect example of how to work Fartlek running into your training you can do this one every two weeks to start building speed endurance.
Warm up jog of 10-15min
8 rounds of 3 minute pickups at 10k race pace.
After each 3 min interval rest for 1 min by slowly jogging or walking.
Cool down jog 5-10min
Hop Scotch
This is a great workout designed by Chris Hinshaw and has been used by multiple past Crossfit Games champions.
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
Total: 5900m
Crossfit Hero WOD “Griff“
Have you ever tried back peddling for 3 minutes+? It’s harder than you think and will hit your legs with a new type of fun for your calves and quads.
For time:
800 Meters running
400 Meters backwards
800 Meters running
400 Meters backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.
Check out more workouts here!