If you want to build endurance and stamina, you should probably just go run or bike for a really, really long time, right? If you’re training for a marathon, triathlon, or century ride, that’s part of it, sure, but there’s more to the equation.

To stay strong longer out on a race course (or just in your regular workout life!) two factors come into play: VO2 max and lactate threshold. Workouts like CrossFit WODs, performed at high intensity (better known as HIIT or High Intensity Interval Training) help boost both in a short but tough session. That might explain why your Instagram feed is packed with images of sweaty shirtless people collapsed on the floor next to barbells.

To really kick your endurance up a notch, the following workouts should be performed keeping the following factors in mind:

*Aim for little to no rest between sets or rounds

*Use a weight that is 50-70% of your 1 rep max for a given exercise

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WOD 1: Baseline Row

Start here with a baseline row. If you’re new to rowing, go for a 1K row. Record your time and after you’ve worked with an endurance program for a month, come back to the 1K row and see if you’re time has improved. If you’ve already been rowing, try the 5K row. Remember your pace will have to be a bit slower than with the 1K to avoid burning out.

Remember to initiate the pull with your legs, extend using your core, and finally finish the pull using your arms. The recovery phase begins with arms, then core, then bending the legs. Take powerful, strong pulls and a slow measured recovery.

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WOD 2:

20 Min AMRAP (as many rounds as possible)

10 Burpees

20 Wall Balls

250m Row

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WOD 3:

8 Rounds For Time of:

10 Barbell Thrusters 

8 pull-ups

50 double-unders (if you don’t have double-unders, aim for alternating two singles and one double)

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WOD 4:

20-min EMOM (every minute on the minute). Begin with the first exercise on minute 1. Finish all the reps and rest for the remainder of the minute. At the start of minute 2, begin the next exercise and rest for the remainder of that minute. Continue alternating for 20 minutes.

Even Minute: 10 Russian Kettlebell Swings

Odd Minute: 8 Back squats

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WOD 5:

Set a 15-minute time cap to complete:

400m run 

20 wall balls

30 burpees

40 box jumps

400m run 

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WOD 6:

20-Minute AMRAP

200m sprint run

8 barbell thrusters

10 toes-to-bar

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WOD 7:

6 Rounds for Time of:

250m row

10 dumbbell snatches (per side)

10 kettlebell goblet squats

15 v-ups

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WOD 8:

15-minute EMOM

Minute 1: 5 Power cleans

Minute 2: 5 overhead press (clean once)

Minute 3: 15 pushups

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WOD 9:

25-minute AMRAP

10 front squats

10 burpee box jumps (perform a burpee and finish with a box jump)

20 weighted sit-ups

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WOD 10:


How has your endurance training gone so far? Give it a test with one of the most-dreaded benchmark workouts in CrossFit: Karen.

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