“Tosh”

CrossFit Endurance Benchmark WOD

×
  • For Time
  • 200 meter Run
  • Rest (same time as previous run)
  • 400 meter Run
  • Rest (same time as previous run)
  • 600 meter Run

Rest the exact time it takes you to complete the interval in each set (Ex: 200m Run takes 35 Sec, Rest 35 Sec, then Run 400m, Rest 400m time, etc…).

Alternatives:
Workout may be modified using AirBike with a distance measure, or bike in large chainring with an odometer, or rowing Concept2 Indoor Rower.

50 meter Swim
Rest
100 meter Swim
Rest
200 meter Swim

0.5 mile Bike
Rest
1 mile Bike
Rest
2 mile Bike

250 meter Row
Rest
500 meter Row
Rest
700 meter Row

×
Background: This benchmark workout has been well-adopted by the CrossFit and functional fitness community. After searching extensively, the oldest reference we've found is from a 2010 CrossFit Endurance blog. The post suggests doing this WOD "3+ hours before or after a CrossFit session."

This workout has several versions (running, biking, swimming); the most common one is running-based.
Movements : Run
Scoring : For Time
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