Top CrossFit Workouts that Promise to Boost Your Endurance

A Crossfit endurance workout routine can be quite merciless on your muscles. It challenges your speed and strength.

So, if you’re looking for effective ways of maximizing your endurance, the following Crossfit programs will do the trick – you can count on that. If you’re wondering how to do Crossfit, read along to find out!

Filthy 50

The filthy 50 is a typical Crossfit workout session that incorporates a series of challenging exercises that appear to be never-ending. The circuit integrates 50 repetitions of 10 exercises, which have to be completed at ultimate speed.

So, the list includes:

  • 50 box jumps
  • 50 jumping pullups
  • 50 kettlebell swings
  • 50 walking lunge steps
  • 50 knee to elbows
  • 50 push-press repetitions
  • 50 back extensions
  • 50 wall balls
  • 50 burpees
  • 50 double-unders

This is one of the best Crossfit workouts portraying both the madness and simplicity of the program. It is a genuinely effective Crossfit cardio WOD that targets a wide range of muscles, which is what the concept is all about.

Although the number of exercises can appear discouraging, it’s best to focus on each movement at a time, not on their duration. Otherwise, you’ll feel like you’re losing it. If you think your physical condition doesn’t enable you to engage in such a hard Crossfit workout, you could reduce the number of repetitions per movement.


If you’re not acquainted with rowing, we advise you to go for a 1k baseline row. Make sure you record your time. After engaging in an endurance program for about a month, redo the row and establish whether the timing has enhanced or not. If yes, try the 5k row. Bear in mind that your pace should be overall slow, compared to the 1k row.

Fran WOD

Among the Crossfit Endurance WODs, Fran is a top choice for a short, yet effective routine, including a series of thrusters and pull-ups. It features three rounds, 21 repetitions of every exercise in the first round. During the next two rounds, you must complete 15 and nine repetitions of every exercise. You can choose the weight for the thruster, depending on your capability.

Although Fran is one of the first cardio Crossfit workouts for newcomers, this doesn’t make it less challenging. You have to complete it in 5 minutes. Still, this could vary depending on the size of your weights.

20-minute EMOM

EMOM, or every minute on the minute, is another compelling Crossfit workout. Start with the first exercise on minute one. Repeat the movement and rest if you have remaining time. As soon as minute 2 kicks in, get on to the second movement, and rest for the remaining time. Alternate for the following 20 minutes.

Even minute: 10 Russian Kettlebell swings

Odd minute: 8 back squats.

20-minute AMRAP

This is one of the Crossfit workouts programs that are doubly efficient. You should do as many repetitions as possible in 20 minutes’ time: 200m weight run, eight barbell thrusters, and 10-toes-to-bar.

This Crossfit exercise list can do marvels on your endurance and your overall health condition.


If you’re on the lookout for the best Crossfit workouts for weight loss, Helen is an excellent choice. It incorporates a combination of strength and cardio exercises. Plus, it pairs running with kettlebell swings, which aims at revitalizing your metabolism. Additionally, by implementing pull ups as well, you will build muscle mass. Crossfit and running are known to do marvels when it comes to weight loss and building endurance.

So, this program includes 400m run, 21 kettlebell swings (53 pounds), 12 pullups.

Newport Crippler

This is a fantastic Crossfit leg WOD, and it gets easier as you shed unwanted pounds. It includes 30 back squats loaded with your body’s weight, followed by a 1-mile run. What’s better than a run after a challenging leg workout to make you feel light as a feather? Crossfit run workouts aim at boosting your metabolism while contributing to weight loss. Apart from that, the Newport Crippler is one of the most efficient Crossfit workouts for women.

CrossFit Running Program

Running WODs Crossfit includes a one-mile time trial – the objective is to be as fast as you can. Irrespective of your time, you get three minutes of rest. The next thing on the agenda will be a 1,200-meter run, followed by the third run which is an 800-meter sprint. After the break, you got one more challenge to surpass: the 400-meter run.

After getting acquainted with this Crossfit WODs list, you can start implementing some of them in your fitness regimen, to maximize your endurance and challenge your strength.

As for what is a Crossfit workout routine, you should know that it includes a series of exercises that target a range of muscle groups – the main purpose is to build muscle resistance. Crossfit run workouts are just as effective as Crossfit Hero WODS and upper body Crossfit workouts.

Of course, the list of Crossfit workout names could continue, these are only some of the Crossfit workouts of the day. You can start with these and evolve with time.