Best CrossFit Cardio Workouts To Improve Your Endurance

Imagine a world where your physical stamina and endurance break all the boundaries you’ve ever known. Where each day brings you closer to becoming the strongest version of yourself. This isn’t just a dream. With CrossFit cardio workouts, this transformation is not only within reach, it’s guaranteed. 

But how, you might wonder, can a series of workouts promise such a dramatic change? The answer lies ahead.

Table of contents

1. Why Do CrossFit Cardio Workouts Standout? keyboard_arrow_down
2. The CrossFit Cardio Workout Advantage keyboard_arrow_down
3. How Does CrossFit Cardio Workouts Work Your Body? keyboard_arrow_down
4. 10 Best CrossFit Cardio Workouts for Endurance keyboard_arrow_down
5. Expert Insights on CrossFit Cardio Workouts keyboard_arrow_down
6. Additional Advice and Guidance keyboard_arrow_down
7. Final Thoughts keyboard_arrow_down
8. Key Points keyboard_arrow_down
9. FAQs keyboard_arrow_down

MORE keyboard_double_arrow_down LESS keyboard_double_arrow_up

Why Do CrossFit Cardio Workouts Standout?

CrossFit’s approach blends together a mix of intense exercises like interval training, Olympic weightlifting, and plyometrics, creating a dynamic and high-energy workout routine.So what makes CrossFit cardio workouts stand out?

Firstly, unlike traditional training programs that might focus on one or two types of exercises, CrossFit throws a wide net, capturing a variety of fitness disciplines. This diversity is key to its success.

Furthermore, CrossFit workouts are known for their high-intensity nature. This means your heart rate soars, and you burn more calories in less time. Also, the exercises mimic everyday movements, making you stronger and more agile in your daily life.

The CrossFit Cardio Workout Advantage

Embarking on the CrossFit journey isn’t just about signing up for a regular workout; it’s about becoming part of a movement that’s redefining fitness. Here’s why CrossFit cardio workouts stand out for boosting endurance:

  • With CrossFit, the workouts are always changing. This constant variation prevents your body from getting too comfortable and helps you avoid hitting fitness plateaus. By keeping things fresh, you’ll continue to see improvements in your endurance over time.
  • Whether you’re just starting out or you’re already a seasoned athlete, CrossFit workouts can be tailored to your fitness level. This means that everyone, regardless of their starting point, can benefit from the program. As you progress, you’ll gradually increase the intensity and challenge, ensuring continued growth in your endurance.
  • CrossFit employs benchmarks and daily workouts (WODs) to track your performance. This allows you to see tangible improvements in your endurance and overall fitness. Witnessing your progress firsthand isn’t just motivating; it’s concrete evidence that you’re getting fitter, stronger, and more resilient with each session.

However, the journey to peak endurance through cardio crossfit workouts is not without its 

challenges. It demands dedication, resilience, and a willingness to step out of your comfort zone. 

How Does CrossFit Cardio Workouts Work Your Body?

The effectiveness of CrossFit cardio workouts in boosting endurance lies in their relentless challenge to your cardiovascular system. Here’s how they do it:

Firstly, CrossFit keeps your body guessing by constantly changing up the workouts. This prevents your body from settling into a routine, forcing it to adapt more rapidly and become more resilient over time.

Furthermore, CrossFit pushes you to push your heart rate to new heights. By consistently reaching high-intensity levels, your body learns to function efficiently even under stress, ultimately increasing your endurance capacity.

Lastly, unlike workouts that target isolated muscles, CrossFit engages your entire body. This comprehensive approach ensures not only a boost in stamina but also an overall increase in strength and resilience. By challenging every muscle group, CrossFit builds endurance from head to toe, making you stronger and more capable in all aspects of fitness.

10 Best CrossFit Cardio Workouts for Endurance

Let’s dive into the workouts that are revolutionizing endurance training. Each one offers a distinct combination of challenge and strategy, crafted to not only push your limits but also to help you surpass them.

1. Step up “Kelly”

Perform 5 rounds for time:

  • Run 400 meters
  • Do 30 box step-ups (using a 24/20 inch box)
  • Complete 30 wall ball shots

Here’s how to do it: 

Set up your box next to the wall where you’ll be doing the wall ball shots to save time transitioning between exercises. Think of the run as a chance to catch your breath and recover your leg strength for the step-ups.

For those at an advanced fitness level, you can opt for the RX version of the workout known as “Kelly,” which replaces the box step-ups with box jumps. However, for most people, completing 150 box jumps within this workout is sufficient to thoroughly work their leg muscles and slow down their pace, providing a challenging yet manageable level of intensity.

2. “Griff” Challenge WOD

For time:

  • 800m run
  • 400m run (backwards)
  • 800m run
  • 400m run (backwards)
  • Perform 15 burpees after each run (totaling 60 burpees).

Here’s how to do it: 

This workout is designed to push your limits, especially with the addition of burpees. After each run segment, whether it’s the forward or backward portion, complete 15 burpees before moving on to the next run. Start with a run, end with burpees, and give it your all. 

3. Row/KB Swings/Double Unders

AMRAP (As Many Rounds As Possible) in 20 minutes:

  • 500m row
  • 15 kettlebell swings (53/35lbs)
  • 30 double unders

Here’s how to do it:

These are three staple CrossFit movements for building endurance. Aim to move through each exercise efficiently, but be mindful not to push your heart rate too high early on, especially before the 12-minute mark. 

This ensures you have the stamina to sustain your effort throughout the workout. This routine can also serve as a good active recovery session when performed at around 80% intensity.

4. Death by Burpees

Perform 1 burpee on minute 1, 2 burpees on minute 2, and continue adding one burpee each minute.

Keep going until you can’t complete the required number of burpees within a minute. Your score is the last full minute round you make it through.

How to approach it: 

This workout requires patience, especially in the early rounds where you might feel like you’re waiting around after completing just a couple of burpees. Embrace the slower pace at the beginning because as the minutes pass, the challenge will ramp up significantly. Things will start to get more intense around minute 8 or 9, so conserve your energy and push through the later rounds.

5. Race-The-Clock Run + Box Jumps

Complete the following within the time limit:

  • 800m run
  • 50 box jumps
  • 400m run
  • 40 box jumps
  • 200m run
  • 30 box jumps

Here’s how to approach it: 

With the time cap in mind, pace yourself wisely throughout the workout. Avoid exhausting your legs early on, especially during the box jumps. Focus on maintaining a steady rhythm and breathing through each repetition to keep your heart rate under control. 

Consistency is key. If you stay steady and avoid burning out too quickly, you should be able to finish within the time cap.

6. Triple Jackie

Complete the following:

  • 1k Row
  • 50 thrusters (using an empty barbell)
  • 30 pull-ups*

If you’re unable to perform more than 10 kipping pull-ups in a set, substitute with ring rows.

Here’s how to approach it: 

While “Jackie” is typically performed as a sprint workout, this modified version requires a different strategy. Pace yourself from the start and avoid rushing through the movements as you would in a single-round WOD. 

If you find yourself feeling exhausted at the beginning of the second round, it’s crucial to slow down to conserve energy. Pushing too hard in the early rounds could lead to significant fatigue by the time you reach the third round, making it even more challenging. So, maintain a steady pace and focus on endurance to tackle this workout effectively.

7. Assault Bike Cindy

AMRAP (As Many Rounds As Possible) in 20 minutes:

  • 5 Assault bike calories
  • 5 pull-ups
  • 10 push-ups
  • 15 air squats

How to approach it: 

This variation of Cindy is perfect for endurance athletes. Quick transitions are key to maximizing your rounds. Position yourself close to the assault bike and aim to smoothly transition from the air squats to the bike, ideally swinging your leg over the bike immediately after completing the 15th squat. 

Push through the 5 calories on the bike, as its resistance rewards intensity. Even saving just 2 to 3 seconds in transitions per round can significantly add up over the 20-minute duration of the workout. So focus on efficiency and keep moving to rack up as many rounds as possible.

8. Ultimate Cardio WOD

Every 2.5 minutes, complete the following:

  • 150m shuttle run
  • 150m row
  • 15/10 Assault bike calories

How to approach it: 

This workout consists of short but intense cardio bursts that will keep you working hard from start to finish. If the Assault bike isn’t your preferred equipment, you can scale down the calories to 10/7 instead of 15/10. 

The goal is to ensure that you have adequate rest between rounds, aiming for at least 35 to 40 seconds of rest at the end of each round. Pace yourself accordingly to maintain intensity throughout the entire 30-minute duration of the workout.

9. Core + Cardio

Complete 3 rounds for time:

  • 30 Toes to bar
  • 800m run
  • 30 V-Ups
  • 800m row

How to approach it: 

Focus on maintaining consistent sets of 7 to 10 reps on the toes to bar to effectively target your core muscles while conserving energy for the other exercises. The workout is structured to challenge both your core strength and cardiovascular endurance, so aim to push yourself through each round while maintaining good form. 

The combination of running and rowing adds variety and ensures a full-body workout. Stay steady and pace yourself to complete all three rounds as efficiently as possible.

10. Double Under Challenge

Complete 1,000 double unders for time. Choose a cardio movement (run, row, or bike). Every time you make 2 double under errors, perform either:

  • 400m run
  • 500m row
  • 25 assault bike calories

How to approach it: 

Count any trip, stumble, or interruption of the rope as an “error.” The key to this workout is efficiency with your double unders. Taking 10 to 15 seconds between sets and focusing on perfect form can save more time than having to perform additional cardio movements. 

Be patient and maintain proper technique throughout the workout. This routine challenges both your skill with double unders and your endurance with the chosen cardio movement.

Expert Insights on CrossFit Cardio Workouts

CrossFit experts worldwide emphasize the importance of diversity in endurance training. It’s not merely about varying workouts but also about striking a balance between pushing boundaries and giving your body time to recover. 

So, how do you find this equilibrium? Experts recommend integrating active recovery days into your routine, prioritizing mobility exercises, and paying attention to your body’s signals. However, their advice extends beyond recovery techniques. 

They advocate for a holistic approach, incorporating nutrition, sleep, and stress management as vital elements of a successful endurance program. Could this comprehensive approach be the missing ingredient in your training regimen? By addressing all aspects of your well-being, you might just unlock your full potential as an endurance athlete.

Additional Advice and Guidance

Embarking on CrossFit cardio workouts may seem intimidating initially, but integrating them into your routine is more straightforward than it seems. For beginners, starting with two to three workouts per week provides ample time for your body to adapt to the new challenges. 

Advanced athletes may target four to five sessions weekly, incorporating diverse intensities and workout styles. However, how do you determine if you’re pushing yourself too much or not enough? The answer lies in monitoring your progress and assessing how you feel both physically and mentally. 

By tailoring your regimen to your individual needs and listening to your body, you can optimize your training and achieve your fitness goals.

Final Thoughts

CrossFit cardio workouts stand out as a dynamic path to building unparalleled endurance. The journey through these workouts is filled with challenges, yes, but also with profound rewards. 

The variety keeps you engaged, the intensity pushes your limits, and the community keeps you coming back for more. So, it doesn’t matter if it’s core and cardio workout or cardio leg workout, crossfit exercises stands out from all of them. 

But if there’s one piece of advice to hold onto, it’s this: consistency is key. Regularly showing up, putting in the work, and focusing on recovery can transform your endurance in ways you never imagined possible. So, are you ready to start this journey?

Key Points

  • CrossFit’s diverse high-intensity workouts, including running, cycling, and rowing, are designed to boost cardiovascular fitness and overall endurance.
  • The variety in CrossFit exercises, from sprints to burpees, helps improve stamina by keeping the body guessing and adapting to new challenges.
  • Depending on individual fitness goals, CrossFit can be more beneficial than traditional cardio. It’s ideal for those looking to build muscle and endurance simultaneously, while traditional cardio is better suited for marathon training.
  • CrossFit workouts, although varied and not always resembling traditional cardio exercises, effectively improve cardiovascular endurance and are time-efficient.
  • Beginners and advanced athletes alike can tailor their CrossFit regimen to fit their fitness levels and goals, ensuring progress without burnout.
  • Regular participation in CrossFit workouts, coupled with proper recovery and a holistic approach to health, can significantly enhance endurance and overall fitness.


What do CrossFitters do for cardio?

CrossFit incorporates a variety of high-intensity cardio exercises, including running, cycling, rowing, and interval training. These activities are designed to get your heart rate up and improve your cardiovascular fitness and endurance, making CrossFit an effective way to boost your heart health and stamina.

What CrossFit exercises build stamina?
To increase endurance, CrossFit utilizes high-intensity metabolic conditioning exercises such as sprints, rowing, interval cardio workouts, and burpees. These exercises are key to improving cardiovascular fitness, enhancing endurance, and boosting the body’s recovery ability after intense physical efforts.

Is CrossFit better than traditional cardio workouts?
The choice between CrossFit and traditional cardio (like treadmill running) depends on your fitness goals. If your aim is to run a marathon, traditional cardio might be more aligned with your goals. However, if you’re looking to build muscle while still burning calories and losing weight, CrossFit could offer more benefits. Both options are effective for improving fitness and health.

Is CrossFit good for the heart?
Yes, CrossFit is beneficial for the heart. Despite not always resembling traditional cardio exercises, CrossFit workouts significantly improve cardiovascular endurance. They can be particularly time-efficient, offering substantial heart health benefits in shorter workout durations compared to conventional cardio training methods.


Follow Valen Steven for a dose of fitness enthusiasm, evidence-based advice, and a roadmap to achieving your health and wellness goals.

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