Running isn’t fun, and it’s certainly not glamorous, but it’s crucial when it comes to increasing your cardio in CrossFit®.
These workouts are tailored to push your limits, boost your endurance, and keep you fired up. But before we dive into the WODs, let’s tackle some of the top questions about integrating running into your CrossFit® routine.
How To Balance CrossFit® and Running?
Balancing CrossFit® and running might seem challenging, but with a strategic approach, you can make it work.
Schedule your workouts based on your goals, ensuring you have ample recovery time between high-intensity sessions.
Integrate running into your CrossFit® routine by dedicating specific days to running or incorporating shorter runs into your WODs.
How Does Running Help My CrossFit® WODs?
Running significantly boosts endurance, enhances stamina, and aids in recovery. It builds a solid aerobic base, making high-intensity CrossFit® workouts more manageable. Plus, it adds variety to your training, keeping things fresh and exciting.
I Suck at Running in CrossFit® WODs; How Do I Improve?
Improving your running in CrossFit® requires consistent practice and a focus on form. Start with shorter distances and gradually increase your mileage.
Pay attention to running mechanics, including posture, cadence, and breathing. Interval training and hill sprints are excellent for building speed and endurance.
The Best CrossFit® Running WODs To Get You Going
“Triple Threat”
3 Rounds For Time:
- 800m Run
- 10 Clean and Jerks (155/105lbs)
- 15 Toes to Bar
- Rest 3:00 Between Rounds
“Farmer’s Fury”
4 Rounds:
- 400m Run
- 150m Farmer’s Carry (70/50 lbs)
- 20 Feet Elevated Ring Rows
“Endurance Gauntlet”
For Time: At Zone 2 Effort
- 1500m Row
- 400m Run
- 1250m Row
- 400m Run
- 1000m Row
- 400m Run
- 750m Row
- 400m Run
- 500m Row
- 400m Run
- 250m Row
- 400m Run
“Pace Chaser”
- 400m @ 2-4 Seconds Faster/400m Than 5k Pace
- 100m Walk
- Repeat for 4 Sets
- Then Rest 3 minutes
- Repeat for 3 Sets
“Speed Builder”
- 4x40m Starting at 60% and Building to 90% On The Minute
- 4x60m On The Minute @ 85%
- Rest 1:00
- 8x100m Rest Is Walk Back (Slow)
“AMRAP Blitz”
18 Min AMRAP:
- 1000m Run
- 15 Hand Release Push-Ups
- 20 Box Step-Ups (24/20″)
- 500m Run
- 20 Russian Kettlebell Swings (70/53 lbs)
“Steady Climb”
20:00 @ 70% Effort:
- 200m Run
- 10 Calorie Bike
- 400m Run
- 15 Calorie Bike
- 600m Run
- 20 Calorie Bike
- 800m Run
- 25 Calorie Bike
- 1000m Run
- 30 Calorie Bike
- And so on…
Designed to elevate your performance and build serious endurance, these workouts keep you on your toes with a mix of challenges that hit every aspect of your fitness game. From speed bursts to stamina grinders, these WODs are all about pushing your limits.
What’s the game plan?
Adding running to your CrossFit® routine is a game-changer. These WODs are built to test your speed, power, and endurance, sharpening your mental toughness along the way. Regularly hitting these workouts means you’ll not only level up your running skills but also see gains across all your CrossFit® movements.
So, lace up, embrace the grind, and get after it. These CrossFit® running WODs are your ticket to smashing your fitness goals and staying fired up on your journey. Whether you’re gunning for more endurance, speed, or raw strength, these workouts will help you get there.
Want to learn more about how to improve your CrossFit® cardio? Check it out below:
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