Mastering Long CrossFit Workouts for Better Gains: Endurance Meets Power
Long CrossFit workouts—also known as “grinders”—aren’t just workouts; they’re tests of grit, endurance, and pure willpower. These longer WODs (Workouts of the Day) bring out a blend of skills: power to lift, agility to move, and the endurance to keep going when your body wants a break. Getting through a long WOD is as much a mental game as it is physical, and if you’re looking to build more muscle, increase stamina, and improve your all-around fitness, these are the workouts that will take you there.
Why Long CrossFit Workouts Build Better Athletes
There’s something special about long CrossFit workouts. They give you time to push limits and pace yourself, and they build a stronger connection between mind and body. Whether you’re hammering through AMRAP (As Many Rounds As Possible) sessions or EMOM (Every Minute On the Minute) sets that seem to last forever, long WODs add a unique endurance component to strength training. Here’s why they’re essential:
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Enhanced Muscular Endurance
Long WODs force muscles to work beyond their comfort zone, building endurance at higher intensities.​​
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Increased Work Capacity
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​These sessions push you to handle more work at a steady rate, which translates into greater performance and power.​
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Mental Fortitude
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​Staying calm under physical and mental stress is half the battle in any long workout. Overcoming the desire to stop translates to a stronger mental game in every aspect of life.​
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Balanced Strength and Cardio
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Traditional cardio doesn’t always build strength, and traditional strength workouts often skip cardio. Long WODs find the middle ground, combining strength and endurance into one effective session.
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Tackling Common Challenges in Long Workouts
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Many athletes dread long WODs because they’re, well, tough. But it’s not just about feeling tired; it’s often the struggle with pacing, burning out too fast, or feeling like there’s no fuel left in the tank. Let’s break down how to handle each of these challenges, using science-backed techniques and real strategies:​
Start with Smart Pacing
Long WODs are all about pacing. Charge too hard, and you’ll burn out; go too slow, and you won’t see the gains. Studies show that efficient pacing in endurance-based workouts like marathons or ultra-distance events involves maintaining a steady, sustainable rate for a long duration. Think about it as splitting your WOD into stages: the warm-up, work phase, and push phase. A steady pace helps prevent muscle fatigue from setting in early, allowing you to sustain your power for longer.
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Pro Tip:
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Don’t start your workout like it’s a sprint. Whether it’s a 30-minute EMOM or an hour-long AMRAP, keep your breathing controlled and your mind focused. Let your body settle into the workout without overloading early on. You’ll need that strength in the later rounds.
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Boost Your VO2 Max for Greater Endurance
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VO2 Max—the body’s capacity to consume and utilize oxygen—plays a huge role in stamina. Higher VO2 max levels mean your muscles get the oxygen they need to work harder and recover faster during long WODs. Interval training is one of the most effective ways to increase VO2 max, and thankfully, most CrossFit WODs incorporate high-intensity intervals naturally. You can also build VO2 max by incorporating sprints, hill runs, or row intervals into your training.
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Pro Tip:
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Keep track of your intervals and aim to improve your performance over time. Track your heart rate to make sure you’re hitting about 85% of your max heart rate during those intervals. Over time, your body will become more efficient at delivering oxygen, making long WODs more manageable.
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Mix Strength and Cardio for Maximum Fatigue Resistance
The secret to long CrossFit workouts is training your body to handle both aerobic (cardio) and anaerobic (strength) activities. When you work on both fronts, you’re training different muscle fiber types—slow-twitch for endurance and fast-twitch for strength—which gives you greater overall fitness and fatigue resistance.
To make gains in long WODs, focus on a mix of strength and cardio that mirrors the way these workouts combine moves. Adding heavy lifts (like deadlifts or squats) followed by short bursts of cardio (like burpees or jump rope) can build up both muscle and endurance.
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Pro Tip:
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Try adding a “power endurance” segment to your training twice a week. Start with 10-15 reps of a strength move, then jump into 30 seconds of cardio. Aim for at least 5 rounds.
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Fine-Tune Your Fuel and Hydration Strategy
Fueling for long WODs isn’t just for marathons. It can be the difference between finishing strong and burning out early. Carbohydrates are especially important for endurance-based workouts since they’re the body’s preferred energy source during high-intensity training. Eating a small carb-based snack 30-60 minutes before your workout helps maintain energy levels without feeling weighed down.
Hydration is just as important. You lose a significant amount of fluids when training hard for long periods, and dehydration can cause cramping, early fatigue, and headaches. Drinking a mix of water and electrolyte-rich fluids, like a low-sugar sports drink, can keep your body balanced.
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Pro Tip:
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Bring a water bottle with a mix of water and electrolytes, and take sips between sets to prevent dehydration. After the WOD, grab a protein and carb snack to replenish glycogen stores and jump-start muscle recovery.​
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Training Your Mind for the Long Haul
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Mindset is everything when it comes to long workouts. Research has shown that mental resilience plays a big part in how we perform, especially in endurance sports. Here’s how to train your mind to thrive, even when your body wants to give up:
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Visualization
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Before your WOD, take a moment to visualize yourself completing each round. Picture yourself breathing steadily, moving with power, and finishing with strength. Visualizing successful completion activates your brain’s reward centers, helping build confidence and motivation.​
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Positive Self-Talk​
Your inner dialogue during long workouts can either help you push through or break you down. Replace “I can’t do this” with phrases like “I’ve got this” or “One more round.” These small changes add up in big ways.
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Focus on One Rep at a Time
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Instead of getting overwhelmed by how many rounds you have left, keep your focus on each individual rep. Breaking down the workout into smaller pieces makes it feel more achievable and keeps you in the moment.
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The Benefits You’ll See Outside the Gym
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When you tackle long CrossFit workouts consistently, the gains don’t just show up on the barbell. You’ll notice better stamina during hikes, faster recovery after activities, and a tougher mental edge in day-to-day life. Long WODs build both the physical and mental skills needed to handle real-life challenges with confidence and strength.
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Example Long WOD to Test Your Endurance and Power
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Here’s a WOD you can try to challenge both your endurance and power. It’s tough but rewarding, and you’ll feel stronger mentally and physically when you’re done. Give it a go at our gym, or take it to your own training space!
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For Time:
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- 100 Double Unders
- 80 Air Squats
- 60 Kettlebell Swings (53 lbs for men, 35 lbs for women)
- 40 Burpees
- 20 Dumbbell Snatches (50 lbs for men, 35 lbs for women)
- 1 Mile Run
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Goal:
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Finish as fast as possible, keeping a steady pace that allows you to push hard at the end. This WOD is designed to build endurance and test your ability to manage power moves like kettlebell swings and snatches under fatigue.
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Keep Pushing Through the Grind
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Long CrossFit workouts are the perfect place to build mental toughness, muscular endurance, and lasting strength. They’re challenging, yes, but every round completed is a testament to what you’re capable of achieving. When you walk into the gym and see a long WOD on the whiteboard, embrace it. Remember, every rep is another step toward becoming stronger than you were yesterday. Long WODs aren’t just a workout; they’re a journey.
