A Functional Fitness Conditioning Workout
This CrossFit-Style 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.
CrossFit-Style Conditioning Workout
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 CrossFit 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
This was a tough workout. I completed 2 rounds in an hour. At least I have a baseline now I can only improve on it. Thanks!
That’s awesome. It IS a tough workout!! Totally agree, now you can try it every few months and see how you’re doing!
What an awesome workout. It will definitely improve my endurance. This is what I am trying to do right now =)
Love this workout! Can’t wait to try this at the gym later this week!
P.S. My pin it button says there are no pinnable images on the page. 🙁
This looks like a tough workout! I’m up for the challenge, though. 🙂 Pinning to my Fitness board so I remember to try it. Happy weekend!