Rich Froning hates running. And he hasn’t performed that badly over the last years (6 CrossFit Games first place finishes and counting!). The reason your cardio performance can be improved is because the heart is a muscle, and like all other muscles in the body if you keep working it, it will adapt to the workload.
1. HOP SCOTCH (test Aerobic Threshold)
The first of the Endurance WODs comes from Chris Hinshaw, endurance coach to Rich Froning, Katrin Davidsdottir and Mat Fraser.
Workout Details:
Workout Focus:
All your attention is the on the 100m sprints. This workout has a total of 9 of these 100m sprints. Focus on your form. Your intensity should not be 100% max effort. Back off on your intensity (97-98%) to retain your form
- 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
WOD 2
- 10min Amrap
- 50m swim (pool or outdoor)
- 5 Burpees
WOD 3
- 20-Minute AMRAP
- 200m sprint run
- 8 barbell Thrusters
- 10 toes-to-bar
5 reasons why Crossfitters struggle with Toes-to-Bar
WOD 4
- 8 RFT
- 500m Row
- 1 minute rest between sets
WOD 5
- 5 RFT
- 5 Muscle Up
- 10 Push Up
- 25m Swim
Improve your Muscle Up technique
Chris Hinshaw rich froning top crossfit athletes on the track amrap wods © Chris Hinshaw
annie thorisdottir swim endurance wods © CrossFit Inc
amrap workouts toes to bar © Bjarni Sigurðsson
ates boran athlete games rowing © Pete Williamson Photography
two crossfit girls press up exercise © RX'd Photography
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