4 Crossfit Workouts To Increase Your Aerobic Endurance


Crossfit is an endurance sport. Yes, I said that. While we often see examples of fantastic strength or power in the Crossfit games, that base is in endurance. We tend to separate power from strength and to a greater extent, power from endurance.


How is it all linked? If you’re just going for a one rep max on a squat or deadlift, that’s going to be purely power in the same way as a set of 8 reps is going to be largely strength. Endurance comes in when you realize that many crossfit workouts don’t separate strength qualities.


While some are more endurance based and others are more power based, you need every element. Just think of any lifts you struggle with, I bet that 90% of your struggles are endurance based. I bet you’d get a lot stronger if you could hit 20 reps of a squat with a given weight instead of fatiguing at rep number 15 or 17.


You aren’t unable to complete more reps because you can’t lift the weight, right? It’s an endurance problem.


Get better aerobically and you’ll get a lot better at the benchmark short, high intense crossfit workouts.


Use these 4 crossfit workouts to increase your aerobic endurance.


Hero WOD-Dennis O’Berg (EMOM=every minute on the minute)

EMOM for 14 minutes (more crossfit emom workouts)

Odd Minutes:

15 Kettlebell Swings (24/16 kg)

Even Minutes:

10 Deadlifts (275/205 lb)


Hero WOD-Manion

7 Rounds For Time

400 meter Run

29 Back Squats (135/95 lb)

With a running clock, as fast as possible perform the prescribed work in the order written for 7 rounds. Take the back squats from a rack.

(Article:Crossfit core exercises)



5 Rounds For Time

400 meter Run

15 Overhead Squats (95/65 lb)

With a running clock, as fast as possible perform 5 rounds of the work in the order written: 400 meter Run and 15 Overhead Squats.

(More Crossfit interval workouts)



For Time

30 Back Squats (225/155 lb)

1 mile Run


Program any of these workouts in and watch how your endurance and aerobic base increases for Crossfit