The Best CrossFit Workouts for Building Endurance

1 July 2025

If you've ever gasped for air in the middle of a workout, you know endurance is everything. Whether you're tackling a brutal AMRAP or pushing through a long-distance run, endurance determines how long you can keep going. And if you're looking to build serious stamina, CrossFit might just be your secret weapon.

Unlike traditional cardio, CrossFit combines high-intensity movements, functional training, and strength work to push your heart, lungs, and muscles to their limits. But not all workouts are created equal when it comes to endurance. Some are specifically designed to test (and improve) your ability to keep moving under fatigue.

So, are you ready to boost your engine? Let’s break down the best CrossFit workouts to build endurance.

Why CrossFit is Perfect for Endurance

CrossFit isn’t just about lifting heavy weights or performing cool gymnastics moves. It thrives on high-intensity, functional movements that mimic real-world activities. That means you're not just building strength—you’re developing the stamina to sustain effort over time.

Here’s why CrossFit is a powerhouse for endurance:

- Varied Workouts – No two days look alike, keeping your body guessing and constantly adapting.
- High-Intensity Intervals – Short rest periods force your heart and lungs to work harder.
- Full-Body Movements – CrossFit doesn’t isolate muscles. Instead, it incorporates compound movements that engage multiple muscle groups simultaneously.
- Mental Toughness – Endurance isn’t just physical; it’s mental. CrossFit teaches you to push past fatigue and discomfort, just like in a race or long training session.

But enough with the background—let’s dive into the workouts!

The Best CrossFit Workouts for Building Endurance

To build endurance, your workouts need to challenge your cardiovascular system, muscular endurance, and mental grit. These workouts do just that.

1. “Murph” (Hero Workout)

Exercises:
- 1-mile run
- 100 pull-ups
- 200 push-ups
- 300 air squats
- 1-mile run

Murph is one of the most grueling CrossFit workouts out there, but it’s also one of the best for endurance. That combination of running and high-rep bodyweight movements forces you to keep pushing even when exhaustion sets in.

👉 Pro Tip: Break up the pull-ups, push-ups, and squats into rounds (e.g., 20 rounds of 5 pull-ups, 10 push-ups, 15 air squats) to maintain your pacing.

2. Fight Gone Bad

3 rounds for max reps (1-minute per movement):
- Wall Balls (20/14 lb)
- Sumo Deadlift High Pull (75/55 lb)
- Box Jumps (20”)
- Push Press (75/55 lb)
- Row (calories)
- Rest 1 minute

This workout is pure chaos in the best way possible. You’re pushing your body to maximum effort for a full five minutes per round, followed by just one minute of rest. The combination of weightlifting, explosive movements, and rowing taxes your cardiovascular system while testing your ability to recover on the fly.

👉 Pro Tip: Keep a steady pace—exploding out of the gate too fast will leave you gasping by round two.

3. Cindy

AMRAP (As Many Rounds As Possible) in 20 minutes:
- 5 pull-ups
- 10 push-ups
- 15 air squats

This seemingly simple bodyweight workout challenges muscular and cardiovascular endurance like no other. At first, the rounds feel easy, but after 10-15 minutes, your muscles and lungs will be screaming.

👉 Pro Tip: Find a sustainable pace early. If you start too fast, fatigue will catch up quicker than you think.

4. Row, Burpee & Bike Hell

4 rounds for time:
- 500m Row
- 12 Burpees
- 1-mile Assault Bike

If you want to train endurance across multiple energy systems, this workout is a goldmine. The row tests muscular endurance, burpees keep your heart rate spiked, and the bike taxes your legs.

👉 Pro Tip: Control your breathing. The key to endurance-heavy workouts is staying composed even when your heart is racing.

5. The Filthy Fifty

For time:
- 50 Box Jumps (24/20”)
- 50 Jumping Pull-Ups
- 50 Kettlebell Swings (35/26 lb)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press (45/35 lb)
- 50 Back Extensions
- 50 Wall Balls (20/14 lb)
- 50 Burpees
- 50 Double-Unders

This beast of a workout pushes the limits of endurance, stamina, and mental fortitude. It’s a long grind where pacing is everything. Burn out too soon, and you’ll be dragging your way through the second half.

👉 Pro Tip: Break the reps into manageable sets from the beginning. Small, consistent sets help avoid burnout.

6. Death by 10 Meters

Every minute on the minute (EMOM), run 10 meters, adding 10 meters each round. Continue until failure.

This workout is sneaky. It starts off feeling easy, but as the minutes progress, the rest periods shrink, and fatigue sets in fast.

👉 Pro Tip: Focus on efficient breathing. Short, controlled breaths help prevent early exhaustion.

7. The Long Chipper

For time:
- 100-meter farmer’s carry (53/35 lb)
- 50 calorie row
- 50 wall balls (20/14 lb)
- 50 push-ups
- 50 box step-ups (24/20”)
- 50 kettlebell swings (35/26 lb)
- 50 double-unders
- 1-mile run

Chippers are fantastic for endurance because they follow a long, sustained effort structure. This workout keeps you moving for an extended period, forcing your body to maintain energy output over time.

👉 Pro Tip: Don’t go all-out on any single movement. A steady, consistent pace wins the race here.

Tips for Maximizing Endurance Gains in CrossFit

1. Slow Down to Speed Up – Pacing is key. If you sprint too early, you’ll burn out before the workout’s over.
2. Stay Consistent – Endurance isn’t built overnight. Regularly incorporating long-duration or high-rep workouts will lead to results.
3. Master Your Breathing – Oxygen efficiency plays a huge role in endurance. Train your breathing just like you train your muscles.
4. Fuel Properly – Eating enough quality carbs, proteins, and fats ensures you have the energy to sustain long workouts.
5. Listen to Your Body – CrossFit workouts can be intense. If you’re excessively fatigued, scale the workout or adjust recovery days accordingly.

Final Thoughts

Endurance isn’t just about running long distances. It’s about pushing through fatigue, staying mentally sharp, and training your body to sustain effort over time. CrossFit’s intense, functional workouts offer the perfect way to turn your stamina into an unstoppable force.

So, next time you're gasping for air mid-WOD, remember: it’s not about going hard—it’s about going long.

Now, lace up those shoes, grab some chalk, and get to work. Your endurance is waiting to be built.