Six CrossFit Cardio Workouts – What Is The Best Cardio WOD

Six CrossFit Cardio Workouts - What Is The Best Cardio WOD

While you might not think of CrossFit and cardio as being in the same sentence, they are connected.

CrossFit is an exercise program filled with intensity, but it makes use of both strength exercises and aerobic exercises.

Why does it make sense to incorporate cardio into your CrossFit?

You can, and should, get the complete package when you work out. While CrossFit will ensure you boost your strength training and endurance, you should also throw in cardio for cardiovascular health.

With that in mind, let’s look at some of the most effective CrossFit cardio workouts. We’ll start with one that is sure to get your blood pumping.

The 15-Minute Dash

This is a fast-paced exercise that will help boost your power! Here’s how you do it.

Set your timer for 15 minutes because you’ll have to complete some exercises within that time. Done? Then do the following exercises.

1. 20 Wall Balls

A wall ball is an exercise you do with a medicine ball. Here’s how to do it:

  • Stand about an arm’s length away from a wall, keeping your feet in line with your hips.
  • Pick up the medicine ball and hold it in line with your chest, tucking in your elbows.
  • Engage your core and squeeze the ball with your hands.
  • Drop your butt down into a squat, as deeply as you can.
  • Push through with the heels of your feet, push out of the squat and press or throw the medicine ball to a spot that’s approximately 10 inches on the wall. When the ball bounces back to you, catch it and lower yourself back into a squat.

2. 30 Burpees

Burpees should be quite explosive, which is why they’re a great example of a plyometric exercise.

  • You do a burpee by standing with your feet shoulder-width apart.
  • Then, move your hips back while bending your hips.
  • Move down into a squat.
  • Put your hands on the floor in front of you, then jump back to land on the balls of your feet. You should be in a plank position. Jump backwards and push your arms over your head so you can jump explosively.
  • Land back into a squat.

3. 40 Box Jumps

  • A box jump is when you stand in front of a box with your feet shoulder-width apart.
  • Then, bend into a slight squat.
  • Swing your arms backwards and then forwards, so you can jump explosively.
  • Jump onto the box, being careful to do so as carefully and softly as you can.
  • Keep both feet flat and your knees bent slightly.
  • Then jump off the box, back to your starting position.

4.400-meter run

It might seem overwhelming to do a 400-meter run after all the previous exercises but keep at it.

20-Minute EMOM Exercise

EMOM stands for Every Minute On The Minute.

It involves doing a set of exercises in one minute, then moving on to a second set.

Here’s one that you can try because it’s an excellent blend of strength training and cardio.

You’ll have to do the following exercises:

1. 7 plyometric tuck jumps

Tuck jumps are when you do a vertical jump into the air. You have to raise your knees so that they’re tucked into your chest as you explode into the air.

2. 10 pop push-ups

A pop push-up adds more power to a standard push-up. Here’s how to do it:

  • Do a regular push-up, making sure that your elbows are bent and your chest is lowered.
  • When you’re at the bottom of the push-up, move your body fast and explosively so that your hands are entirely off the floor.
  • When you bring your hands back to the starting position, you should move quickly into the next push-up so that the movements are quick and fluid.
  • When you move up and down, make sure your core is engaged so that your hips don’t move down too much.

3. 14 dumbbell lunges

To do the perfect dumbbell lunge, you have to hold a dumbbell in each hand. Then slowly step forward and do a lunge with one leg.

5K Row With Your Concept2

Ever noticed how some CrossFitters use rowing in their exercise program?

This is because rowing can take your muscles to a new level of exercise while being excellent as a cardiovascular workout.

Here’s a rowing exercise you can try in your CrossFit program, and you can use your Concept2 rowing machine for it: it’s called the 5K, or 5,000 meter, row.

This is the exercise to try once you’re more comfortable doing a 1,000 meter row, as it’s not suitable for people just starting out with their Concept2 rowing machines.

Once you’re accustomed to it, you can try the 5K Row. Here’s how to do it.

  • To complete the 5K row, you want to pace yourself and move slower than you would have when doing the 1K.
  • Use your legs when you pull and extend by engaging your core muscles.
  • Make sure you finish the pull by using your arm strength. This ensures a full-body workout.
  • During the recovery stage, which is when you return the oar and prepare for your next move, you want to start with your arms, then your core muscles, and then bend your legs.
  • Your movements should be strong and powerful, and your recovery should be slow.

Row And Push-Up Workout

This is another cardio rowing exercise.

For this one, you’ll combine rowing on your Concept2 with push-ups to add variety and intensity to your workout routine.

Here’s how to do it, bearing in mind that you should do the push-ups as soon as you’ve done the session of rowing.

  • Start by rowing for 1,000 meters
  • Do 20 push-ups
  • Row for another 750 meters
  • Do 30 push-ups
  • Row for 500 meters
  • Do 40 push-ups
  • Do 50 push-ups

The 30-Second Assault Bike Ride

Another important piece of equipment to use during your CrossFit training is your assault bike.

Otherwise known as a fan bike or air bike, the assault bike enables you to gain a full-body workout.

The 30-Second Assault Bike Ride is an exercise routine that you can try. Here’s how to do it:

  • Ride for 30 seconds at full speed, then take a 30-second break.
  • Repeat this for 10 sets

While it seems easy, you’ll soon find that it’s a taxing exercise!

The assault bike is useful for improving your aerobic capacity, which is your heart and lungs’ ability to send oxygen to your muscles.

In addition, the assault bike has also been said to boost mental endurance so you can get through painful workouts.

The One-Minute Air-Bike Calorie Blaster

An air bike gives you an excellent all-body workout because the faster you pedal and move your arms, the more resistance you create and this forces your body to work harder.

It takes cardio to the next level. Here’s an air bike exercise you can do: in just one minute!

This is pretty simple, but don’t underestimate it!

You have to use the air bike for one minute and then take a one-minute break, but there’s a catch –  you have to push yourself as hard as you can in order to try to burn 450 calories in that one minute!

Tips For Making Cardio Workouts More Effective

  • Choose exercises that make use of your legs, not just your arms. This increases your calorie burn and boosts muscles in your upper body.
  • Add in some strength training. While you’re working up a calorie-burning storm, throw in some strength-training exercises to build your muscles.
  • Find ways to make it more challenging. Once you get used to an exercise and it becomes too easy, make it more challenging so that you keep using your muscles.

Related Questions

Cardio training is an important element of CrossFit because it not only boosts your heart health but helps you to exercise above your anaerobic threshold.

The anaerobic threshold is the exercise intensity you can maintain for a long period of time without lactate building up in your blood, which stiffens your muscles.


If CrossFit is your meal of choice, then cardio is what can add some tastiness to it!

Combining cardio and CrossFit is an excellent way to build more muscle and endurance while improving your cardiovascular health.

In this article, we’ve featured some of the best CrossFit cardio workouts that combine a bit of cardio – they’re a must to try the next time you hit the gym!

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