CrossFit Training Plan

Everything you need to improve your time on the course

   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

  Photo: 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)

  Photo: 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

  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

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

  Photo: 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

  Photo: 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

More Fitness

Make 2017 Your Fittest Year Ever

Thank you!