So every 2 minutes, you have 100 seconds of high intensity followed by the shortest 20 seconds of your life. This is a tough one for most people, mainly because ~20 calories is pretty standard for a minute’s worth of rowing and 15 burpees can be done in 40-45 seconds. Keep this number in mind, as well as your usual calories-per-minute pace, as you prepare for this one. For most people, 5,000 meters on the Assault Bike equates to somewhere between 100 and 125 calories when biking at a steady pace. The Assault Bike portion is kind of odd in that it is for distance instead of calories. As the leaderboard shows, running a mile with a sandbag on your shoulder takes a little longer than it does without one! The athletes took this one on during the 2022 Fort Fight Competition in Belgrade, Serbia. This will actually allow you to rest up a bit and to sprint (heh) that second mile.Įquipment: Air runner, sandbag, Assault Bike Use the rowing portion to get into a consistent stroke and breathing cadence. You essentially have a slightly longer and slightly more complicated 5K here. Thankfully, Jerry is only concerned about being the quintessential CrossFit endurance WOD! Jerryīet you don’t imagine running, rowing, and then running some more when you imagine the quintessential CrossFit workout. ![]() Just don’t underestimate the toll on the legs the burpees have taken as you prepare for each row segment. Thankfully, Andre is one of those WODs where about halfway through the second round (of 5), you’re already at the midpoint of the workout. Like Crosby above, it would probably be nicer of me to not mention the total amount of work… Be sure to tell Crosby and crew I said “hi!” I probably shouldn’t have told you that, but now, you can’t unseen it. In reality, you’re doing a 5k run and a full Karen WOD (150 wall balls broken up into 5 sets is still…150 wall balls!) However, it does make it all sound a little bit easier. Splitting this into 5 rounds doesn’t lessen the amount of work to be done. If you’re not used to them, vested burpees can feel a bit awkward. Pacing is going to be important (obviously), and make sure you’ve practiced burpees in the vest before you start the workout. Then consider that you have to do all of them…in a heavy vest. ![]() I mean, any of these movements by themselves is going to elicit a bunch of groans. Let’s just get the hardest CrossFit endurance WOD out of the way first.
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