CrossFit Endurance Workout of the Day: 20 Minutes

Everything you need to improve your time on the course

Dec 6, 2012
Outside
Outside Magazine

   Photo: PavelSvoboda/Shutterstock

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
25 Push ups
1-mile Bike (sub 400m run if necessary)
12 Body Weight Deadlifts

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
3 Power Cleans, 165/105lbs
6 Burpees
9 Air Squats
Rest 1:00. Complete for a total of five cycles.

CFE STRENGTH & CONDITIONING WOD
10:00 of Muscle-up skill work
As many rope climbs as possible in 10:00
Include weighted variations and climbs without legs if possible.

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
3 Power Cleans, 165/105lbs
6 Burpees
9 Air Squats
Rest 1:00. Complete for a total of five cycles.

CFE STRENGTH & CONDITIONING WOD
10:00 to work up to a heavy Snatch (no misses; this is not a max effort attempt)
As many rounds as possible in 10:00 of:
8 KB Swings, 72/54lbs
10 Box Jumps, 24"/20"
12 Burpees

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
10 Bench Press (BW)
10 Strict Pull ups
10 Double Unders

CFE STRENGTH & CONDITIONING WOD
Spend 20:00 practicing Muscle ups or 30 Muscle ups for time
Spend 10:00 practicing Handstands or 30 Hand Stand Push ups for time

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m Row
15 Push ups
25 Air Squats

CFE STRENGTH & CONDITIONING WOD
Skill work:
L-Sit Holds 5:00
Handstand Holds, 5:00
Muscle up Progressions, 5:00
Double Under practice, 5:00

CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
Row 750m
50 Double Unders
21 KB Swings, 36/54lbs

Filed To: Fitness, Strength and Power Training, Endurance Training

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