Crossfit Inspired Interval Training Workouts
One of the most fantastic benefits of Crossfit is how it trains every strength quality along the spectrum from power to endurance. By training in a hybrid manner focusing on strength, strength endurance and speed you’ll be able to put more into your workouts and get more out of them (you’ll build muscle and burn fat).
Use these 5 crossfit interval training workouts in your training today.
Legend
You’ll perform four tabatas for total reps in 19 minutes
(A tabata is a form of interval training where you alternate periods of intensity and slow recovery.)
Burpees (here’s more burpee workouts)
Lunges
Sit Ups
Air Squats
Rest 1 minute between each tabata block
This is a fantastic off day workout or partner workout where you want to get some endurance training in. Just pay attention to how your legs are recovering.
2000211
On a running clock set 15 minutes and perform 5 rounds of
20 seconds of pull ups, 10 seconds of rest
20 seconds of push ups, 10 seconds of rest
Then 5 rounds of squats and GHD sit ups
Then 5 rounds of rowing and double under
While these first two workouts are meant to be done using your body weight or with a weight vest, the next three workouts are designed to help you build your strength endurance. How well do you train with an elevated heart rate? As an added side bonus, these crossfit interval workouts will help you build muscle.
Scarface (this is a favorite of top Crossfit coach Ben Bergeron)
For Time
2 rounds of
8 Power snatches (175/125 lbs)
8 Bar Facing Burpees
Then 2 rounds of
8 Power snatches (155/105 lb)
8 Bar Facing Burpees
Finish with 2 rounds of
8 Power Snatches (135/95 lb)
8 Bar Facing Burpees
Constant Variance
Well isn’t that the entire design of Crossfit? The author of this workout James Fitzgerald consistently programs crossfit interval training workouts that help athletes get bigger, stronger and faster.
For Time
1 round of
15 Wall Ball Shots (20/14 lb at 10/9 feet)
154 kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round
Did you get all that? If you want to improve your cardio and conditioning then this is definitely a workout to perform. Just do it after a rest day.
Filthy Fifty
Our last Crossfit interval training workout is Filthy Fifty. You must perform all of the repetitions in the above order
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Remember to build muscle you need to lift heavier weights. In order to lift heavier weights longer you need more strength endurance. These Crossfit interval training workouts will help you accomplish that.
Use these 5 crossfit interval training workouts in your training today.
Legend
You’ll perform four tabatas for total reps in 19 minutes
(A tabata is a form of interval training where you alternate periods of intensity and slow recovery.)
Burpees (here’s more burpee workouts)
Lunges
Sit Ups
Air Squats
Rest 1 minute between each tabata block
This is a fantastic off day workout or partner workout where you want to get some endurance training in. Just pay attention to how your legs are recovering.
2000211
On a running clock set 15 minutes and perform 5 rounds of
20 seconds of pull ups, 10 seconds of rest
20 seconds of push ups, 10 seconds of rest
Then 5 rounds of squats and GHD sit ups
Then 5 rounds of rowing and double under
While these first two workouts are meant to be done using your body weight or with a weight vest, the next three workouts are designed to help you build your strength endurance. How well do you train with an elevated heart rate? As an added side bonus, these crossfit interval workouts will help you build muscle.
Scarface (this is a favorite of top Crossfit coach Ben Bergeron)
For Time
2 rounds of
8 Power snatches (175/125 lbs)
8 Bar Facing Burpees
Then 2 rounds of
8 Power snatches (155/105 lb)
8 Bar Facing Burpees
Finish with 2 rounds of
8 Power Snatches (135/95 lb)
8 Bar Facing Burpees
Constant Variance
Well isn’t that the entire design of Crossfit? The author of this workout James Fitzgerald consistently programs crossfit interval training workouts that help athletes get bigger, stronger and faster.
For Time
1 round of
15 Wall Ball Shots (20/14 lb at 10/9 feet)
154 kettlebell Swings (55/35 lb)
15 Box Jump Step Downs (24/20 in)
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double Unders
Then, 2 Rounds of:
15 Hang Power Snatches (75/55 lb)
15 Burpees
60 Double-Unders
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
15 Wall Ball Shots (24/14 lb)
Then, 1 Round of:
60 Double-Unders
15 Wall Ball Shots (20/14 lb)
15 Hang Power Snatches (75/55 lb)
15 Burpees
15 Box Jump Step Downs (24/20 in)
15 Kettlebell Swings (55/35 lb)
Finally, 1 Round of:
15 Box Jump Step Downs (24/20 in)
60 Double-Unders
15 Kettlebell Swings (55/35 lb)
15 Hang Power Snatches (75/55 lb)
15 Wall Ball Shots (20/14 lb)
15 Burpees
Rest 5 minutes after each round
Did you get all that? If you want to improve your cardio and conditioning then this is definitely a workout to perform. Just do it after a rest day.
Filthy Fifty
Our last Crossfit interval training workout is Filthy Fifty. You must perform all of the repetitions in the above order
For Time
50 Box Jumps (24/20 in)
50 Jumping Pull-Ups
50 Kettlebell Swings (1/.75 pood)
50 Walking Lunge Steps
50 Knees-to-Elbows
50 Push Presses (45/35 lb)
50 Back Extensions
50 Wall Ball Shots (20/14 lb)
50 Burpees
50 Double-Unders
Remember to build muscle you need to lift heavier weights. In order to lift heavier weights longer you need more strength endurance. These Crossfit interval training workouts will help you accomplish that.