CrossFit Training Plan

Everything you need to improve your time on the course

(Gemenacom/Shutterstock)
Photo: Gemenacom/Shutterstock

CrossFit Endurance's Unconventional 12-Week Marathon Training Plan

Brian MacKenzie has a few pointed words about your endurance workout. "If you're running five miles a day at the same speed and think you're getting a lot out of that, you're sorely mistaken," says the founder of CrossFit Endurance. "If you're not trying to improve, what's the point?" MacKenzie, who lays out his radical philosophy in the new book Power Speed Endurance, believes that short, intense exercise can give you many of the long-haul benefits of classic distance workouts—and spare you the chronic injuries and boredom. To try this 12-week program for runners, seek out a CrossFit Endurance gym or coach (there are hundreds listed at CrossFitEndurance.com). "If you can't make it through the first week, back off a little," MacKenzie says, then add reps as your strength and stamina improve. Your performance should get better each week.

CrossFit Endurance training plan.

WORKOUT OF THE DAY
CrossFit-style WODs are used throughout this program. To access them, follow the links below. You can choose any WOD, just avoid repeating a single one too often—the goal is to work different muscles each time.

10- to 15-Minute WOD
10- to 15-Minute WOD (With Run Portion)
20-Minute WOD
20-Minute WOD (With Run Portion)
5- to 20-Minute WOD

    CrossFit Endurance Workout of the Day: 10 to 15 Minutes

    (Rob van Esch/Shutterstock)

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    5 C2B Pull ups
    5 Squat Snatches, 135/95lbs
    Don't rush through the Snatches. Make sure each attempt is a good rep just like during a CF competition.

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    7 Back Squats, 225/150lbs
    7 Chest-to-Bar Pull ups

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    6 Deadlifts, 185/135lbs
    12 Toes-to-Bar

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    21 Hand-Release Push ups
    15 KB Swings, 72/54lbs
    9 Toes-to-Bar

    CFE STRENGTH & CONDITIONING WOD
    As many reps as possible in 7:00 of:

    Burpees

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    9 Unbroken Ring Dips
    21 Unbroken Double Unders

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    15 Hand-Release Push ups
    12 Russian KB Swings, 72/54lbs

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    12 Unbroken KB Swings, 72/54lbs (Regionals Standard; KB perfectly vertical)
    9 Wall Ball Shots, 20/14lbs (10'/9' target)

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    2 Rope Climbs, 15'
    10 Back Squats, 185/135lbs

    CFE STRENGTH & CONDITIONING WOD
    7:00 for quality of:
    5 Power Cleans, Heavy (use a weight that will allow for unbroken sets)
    7 Burpees
    Goal should be to move smoothly through each round. Focus on solid pacing.

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    3 Hang Power Cleans, 105/75lbs
    6 Push ups
    9 Air Squats

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    3 Power Cleans, 115/85lbs
    7 Burpees
    50ft Sled Drag, 90/45lbs

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    8 Thrusters, 95/65lbs
    10 Ring Dips

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    8 Dumbbell Push Press, 35/20lbs per hand
    50 Double Unders
    8 Burpees

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    3 Power Cleans, 135/95lbs
    6 Push ups
    9 Air Squats

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 9:00 of:
    10 Handstand Push ups
    12 Box Jumps, 24"/20"
    Row 250m
    Note: Athlete must step down from the top of the box before beginning the next rep. No rebounding.

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    10 Air Squats
    15 Sit ups
    20 Double Unders

    CFE STRENGTH & CONDITIONING WOD
    8:00 for total reps:
    2:00 Kettlebell Swing (53/35)
    2:00 Rest
    1:30 Kettlebell Swing (53/35)
    1:30 Rest
    1:00 Kettlebell Swing (53/35)

    CFE STRENGTH & CONDITIONING WOD
    As Many Rounds As Possible in 8:00 of:
    3 HSPUs
    6 Walking Lunge Steps
    9 Sit ups

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 7:00 of:
    4 Ring Dips
    6 Pull ups
    8 Burpees

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 6:00 of:
    10 Double KB Front Squats, 54/36lbs
    10 Double KB Push Presses, 54/36lbs

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 8:00 of:
    7 Push Presses, 115/75lbs
    9 Unbroken Toes-to-Bar
    12 Unbroken KB Swings, 54/72lbs
    *5 burpee penalty on the spot each time an athlete breaks a set of T2B or KB swings.

    CFE STRENGTH AND CONDITIONING WOD
    Every minute on the minute for 12:00:
    8 DB Push Press, 45/20lbs
    8 Lateral Burpees
    8 KB Swings, 72/54lbs

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    15 Double Unders
    12 Handstand Push ups
    9 Hang Power Cleans, 135/95lbs

    CFE STRENGTH & CONDITIONING WOD
    Five rounds:
    0:30 Lunges, 0:30 off
    0:30 Farmers Walk, 0:30 off
    0:30 Hand-release Push ups, 0:30 off

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    3 Thrusters, 135/95lbs
    9 Chest-to-Bar Pull ups
    12 Double Unders

    CFE STRENGTH & CONDITIONING WOD
    15:00 of:
    Handstand Walk (for distance)

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 20:00 of:
    25 Sit ups
    21 Push Press (75/55)
    Run 400m

    CFE STRENGTH & CONDITIONING WOD
    "Cindy"
    As many rounds as possible in 20:00 of:
    5 Pull ups
    10 Push ups
    15 Squats

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    10 Strict Pull ups
    15 Bench Press (135/95)

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    10 Bodyweight Deadlift
    10 Pull ups
    30 Double Unders

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    10 Ring Rows
    20 Air Squats

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 12:00 of:
    Row 250m
    12 Burpees
    15 Pull ups
    Sub for row is 200m run.

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    10 Pull ups
    10 Push Press (115/85)
    200m Run

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    15 Power Clean (95/75)
    25 Double Unders
    10 Push ups

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    5 Hang Power Cleans (95/65)
    10 Pull ups
    20 Double Unders

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    10 Pull ups
    15 Push ups
    20 Air Squats

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    12 Push Presses, 95/65lbs
    12 Wall Ball Shots, 20/16lbs

    CFE STRENGTH & CONDITIONING WOD
    As many reps as possible in 15:00 of:
    Strict Pull ups

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 15:00 of:
    Row 500m
    12 Goblet Squats, 54/36lbs
    15 Toes-to-Bar
    Sub for 500m row is 400m run.

    CFE STRENGTH & CONDITIONING WOD
    As many rounds as possible in 10:00 of:
    12 Push Presses, 95/65lbs
    12 Wall Ball Shots, 20/16lbs

      CrossFit Endurance Workout of the Day: 10 to 15 Minutes (With Running)

      (Suzanne Tucker/Shutterstock)

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 12:00 of:
      Run 400m
      15 Back Squats at Bodyweight
      12 Chest-to-Bar Pull ups

      CFE STRENGTH & CONDITIONING WOD
      As many reps as possible in 10:00 of:
      Run 800m
      150 Double Unders
      Max Reps Box Jumps (24"/20")
      (Score is number of Box Jumps.)

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 10:00 of:
      200m Run
      10 Front Squats (BW)
      15 Sit ups

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 10:00 of:
      Sprint 100m
      10 Burpees

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 12:00 of:
      Run 200m
      12 Burpees
      15 Pull ups

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 12:00 of:
      Run 400m
      21 Toes-to-Bar
      12 GHD Sit ups

      CFE STRENGTH & CONDITIONING WOD
      As many rounds as possible in 12:00 of:
      Run 400m
      15 Chest-to-Bar Pull ups
      21 Double Unders

        CrossFit Endurance Workout of the Day: 20 Minutes

        (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

          CrossFit Endurance Workout of the Day: 20 Minutes (With Running)

          (JordiDelgado/Shutterstock)

          CFE STRENGTH & CONDITIONING WOD
          "Murph"
          For time:
          1-mile Run
          100 Pull ups
          200 Push ups
          300 Squats
          1-mile Run
          Partition the pull ups, push ups, and squats as needed. Start and finish with a mile run. If you've got a 20-pound vest or body armor, wear it.

          CFE STRENGTH & CONDITIONING WOD
          Three rounds of:
          10 C2B Pull ups
          7 Power Cleans, Heavy
          Sprint 100m
          Rest 4:00 between rounds. Each round should be at max effort.

          CFE STRENGTH & CONDITIONING WOD
          Five to seven rounds of:
          Sprint 50m
          12 Russian KB Swings, 72/54lbs
          Rest 4:00 between rounds.

          CFE STRENGTH & CONDITIONING WOD
          Five to seven rounds of:
          Sprint 50m
          12 Russian KB Swings, 72/54lbs
          Rest 4:00 between rounds.

            CrossFit Endurance Workout of the Day: 5 to 20 Minutes

            (Maxisport/Shutterstock)

            CFE STRENGTH & CONDITIONING WOD
            As many rounds as possible in 10:00 of:
            5 Body Weight Deadlifts
            10 Hip Extensions
            20 Double Unders

            CFE STRENGTH & CONDITIONING WOD
            As many rounds as possible in 15:00 of:
            Run 400m
            15 Pull ups
            12 Burpees

            CFE STRENGTH & CONDITIONING WOD
            As many rounds as possible in 10:00 of:
            5 Pull ups
            10 Push ups
            15 Air Squats

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