This CrossFit-Style Functional Fitness Conditioning Workout is a killer WOD you can get done when you have limited time. It’s designed to be completed “for time,” meaning finish it as quickly as possible.

Workout Description

It’s pretty straight-forward. Start with a 400m sprint, then burn through the exercises and finish with another 400m sprint. This is a short workout so the goal is to really push it and get through it with minimal rest!! Finish as fast as you can while maintaining proper form.

Complete for time:

• 400 m (0.25 mile) run
• 50 overhead plate-walking lunges
• 50 deadlifts
• 40 dumbbell step-ups
• 40 kettlebell swings
• 30 push ups
• 30 sit-ups
• 20 burpees
• 20 box jumps
• 10 barbell or dumbbell thrusters
• 10 pull-ups
• 400 m (0.25 mile) run

Make This WOD Harder

1. Make the sprints 800 m instead of 400 m.
2. Add a 60-second plank before and after each sprint.
3. Complete 2 rounds instead of one.
4. Add 2 more 400 m sprints, one after the kettlebell swings and 1 after the box jumps

Scale The Workout

This workout is easily scalable to suit your fitness levels. Do the push ups from your knees, do box step ups instead of box jumps, do bodyweight lunges instead of plate overhead walking lunges, walk the 400 m…choose your adventure! For the pull ups you can use a band, an assisted pull up machine or modify with a bodyweight row or even bent-over barbell rows.

More Workouts to Try

Loving this CrossFit-style workout? Try these ones too:

20 Minute CrossFit WOD // 3-Part CrossFit AMRAP Workout // 3 CrossFit-Style Workouts // CrossFit EMOM Workouts // 45 Minute E2MOM Workout // Sprints and Burpee Cardio Workout // Legs and Hills Workout