One man’s heaven is another man’s hell. One man’s trash is another man’s treasure. The issue of which is the toughest CrossFit workout of all is hotly contested at boxes around the world – a ‘box’, if you’re unfamiliar, is what CrossFit calls its gyms.
It’s true, though, what’s a nightmare for the hulking bear, is a stroll for the svelte gymnast, and so on. There are a few workouts – WODs – though, which most CrossFitters will agree are pretty flipping awful. We asked functional fitness outfitters KITBOX to give us their picks for the toughest workouts in CrossFit, and which bits of gear you’ll need to tackle them. Here’s what they said.
100 thrusters for time (60/42.5kg)
5 burpees every minute on the minute
Why it’s tough: Kalsu sucks because you can either try and cram in as many thrusters as possible every minute, and shorten the workout, but that’ll blow your legs, shoulders and lungs out. Equally, pace it too slowly, and you’ll end up doing way, way more burpees than anyone wants to do.
Our advice: Leave yourself 10 seconds at the end of each minute to catch your breath. Get your burpees out of the way asap, and hit a decent set of thrusters.
We recommend: Rehband RX Knee Sleeves
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
(All wearing 10kg weighted vest)
Why it’s tough: Like Kalsu, Murph is a ‘Hero’ WOD, which means it’s designed and tackled in memory of someone who died during service – Lt. Michael Murphy in this case. Murph is tough physically, on the whole body, but it’s tough mentally as well. It’s long.
Our advice: If your version of Murph allows you to partition the pull-ups, push-ups and squats, we recommend 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats.
We recommend: Xendurance Fuel 5.
PENDLETON 2, CrossFit Games 2012
Why it’s tough: This triathlon-esque workout might be right up the Iron Man’s street, but for the CrossFitter who’s used to running no further than 5km, Pendleton 2 was a nightmare.
Our advice: Pace yourself, and use your sprints wisely.
20 minute AMRAP:
20 thrusters (60/42.5kg)
Why it’s tough: ‘Fran’ isn’t making our list because Sage is like Fran, only heavier, longer and with burpees.
Our advice: Break the thrusters early, break the pull-ups early, try and regain your breathing on the burpees.
We recommend: JAW Wraps
15 overhead squat (42.5/30kg)
Why it’s tough: The overhead squat isn’t heavy, but maintaining your midline after each run, and trying to keep a solid pace makes Nancy an absolute B.
Our advice: Don’t blow your load on the run.
We recommend: Stance Socks (You’ll be outside, gotta show off.)
5 round for time:
22 Kettlebell swings, 32/24kg
22 Box Jumps, 24/20”
22 Wallballs, 9/6kg
Why it’s tough: If you’re not ready to pack it in and die after round three, you’re a superhero. Whitten is another of CrossFit’s Hero WODs, and it will have you coughing up your lungs and wanting you saw your legs off. Goodbye hips, goodbye quads and shoulders, hello delirious hallucinations.
Our advice: Survive.
We recommend: Virus Stay Cool Compression Pants
Those are KITBOX’s picks. Let us know what you think, and whether you’ve got one that’s harder.
Having been involved in functional fitness in the UK from the beginning, in one way or another, KITBOX always try to give something back when we can. We have many friends within the community and help out a growing number of athletes. Whether it be supporting individual athletes, sponsoring throwdowns, helping to organise grass roots competitions or just training with our friends at our local box, we are always listening and learning and trying to help out where we can.