Cross Training Workouts that Test Your Strength, Speed, and Endurance Limits

CrossFit has had the reputation of being a tough sport laced with some of the most gut-wrenching workouts. Nothing has changed and in as much as the coaches may usher you to a soft start in CrossFit training, know that as you proceed you will come to a point where your speed, strength, and endurance will be put to test.

The beauty of these vicious and insane workouts is that they push your adrenaline into an overdrive and you won’t believe how your body responds to all this.

CrossFit workouts

You will be more resilient, lean, and so strong that nothing you face in life will intimidate you. The following are some of the CrossFit workouts that will push your body system to the borderline.


This is a series of quickly done pull-ups and thrusters. It is essentially a shorter workout of the day consisting of 3 rounds. In the first round, there are 21 reps per exercise. For the second round, you have 15 reps and the third and last round you have 9 reps per exercise. Fran is flexible and you can easily modify it to suit your ability.

As you get into CrossFit, Fran is one of those workouts you will be exposed to. The pull-ups are the hardest and both men and women struggle with the same measure. The challenge time is 5 minutes.

Filthy 50

If you have never done this WOD before, its exercises may seem endless and taxing. The entire circuit has 10 different CrossFit workouts each having 50 reps and done in quick succession.

CrossFit workouts

You do 50 box jumps, 50 kettlebell swings, 50 jumping pull-ups, 50 back extensions, 50 push press reps done with 45 pounds, 50 double-unders, 50 wall balls done with a 20-pound ball, 50 knees to elbows, and 50 walking lunge steps.

Through this workout, you will learn the basics, but also the insanity of CrossFit. The knees to elbows workout are the most difficult and the fact that Filthy 50 tasks the entire body means you have to be good at everything.

The Seven

As the name suggests, there are 7 rounds of each exercise and done quickly. In a typical cycle, you will have 7 rounds of the following CrossFit workouts:

  • Burpees
  • Kettlebell swings
  • Deadlifts with 245-pound weights
  • Thrusters with 135-pound
  • Knees to elbows
  • Handstand push-ups
  • Pull-ups

The most difficult exercises in this WOD are the thrusts and handstand push-ups. The challenge time is 20 minutes and you can modify the exercises to suit you.

King Kong

This is a relatively faster workout consisting of 3 rounds of exercises. It is some sort of a progression starting with a single deadlift comprising 455 pounds, thereafter 2 reps of muscle pull-ups, then 3 reps of squat clean done at 250 pounds and lastly 4 handstand push-ups.

CrossFit workouts

Both the deadlift and the squat cleans pose a real challenge to most athletes as they are extremely difficult. The challenge time is just 5 minutes and if you can power through this workout of the day, you are a real monster!

These are a just a few of the many brutal workouts in CrossFit. You may also check Fight Gone Bad, Bull, Grace, Kalsu, and Chelsea.


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