“Endurance Escalation”

CrossFit WOD
Workout of the day


WOD: “Endurance Escalation”


300 Meter Run
20 Wallballs (20lbs/14lbs) (9kg/6kg)
300 Meter Run
20 American Kettlebell Swings (53lbs/35lbs) (24kg/16kg)
300 Meter Run
20 Box Jump Overs (24”/20” box)
300 Meter Run
20 Deadlifts (132lbs/88lbs) (60kg/40kg)
300 Meter Run
20 Ground To Overhead (132lbs/88lbs) (60kg/40kg)
Time Cap: 25 Minutes.


Pacing & Transitions:
Aim to keep a consistent pace throughout the runs, using them as active recovery to prepare for the strength components. Efficiently transition between exercises to save time.


Wallballs & Kettlebell Swings:
Aim for unbroken sets or minimal breaks. Utilize a steady rhythm, focusing on breath control.


Box Jump Overs:
Maintain a quick but manageable pace, focusing on consistent jumps and landings to conserve energy.


Deadlifts & Ground To Overhead:
Break these into manageable sets if needed. Focus on form and control to prevent fatigue.


This WOD tests your endurance and strength endurance. The goal is to maintain a steady pace throughout, managing your energy reserves to ensure you can push through the final rounds.


Remember, the key to this WOD is maintaining a steady effort across all rounds and exercises, balancing speed with energy conservation to meet the time cap successfully.

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