Free CrossFit Engine Building Program (8 Weeks, PDF Included)
Download this free 8-week CrossFit engine building program PDF to improve your 2K row, 10-minute fan bike test, and overall conditioning. The program includes two workouts per week—one row, one (fan) bike—designed to boost endurance, lactate threshold, and aerobic capacity. Perfect for CrossFit athletes looking to level up their engine.
What is the goal of the engine building program?
The overarching goal of this engine-building program is to improve endurance in a medium-long time domain, 8-10/12 minutes. Basically build your CrossFit engine, and improve your aerobic capacity for CrossFit. More specifically, the workouts focus on improving your 2k row & 10min time trial on the bike. This can be any kind of (fan)bike.
Within the program a variety of different methods are used that will improve your overall conditioning for CrossFit, focussed on:
increasing peak power output through sprints
improving aerobic conditioning by repeating efforts over a longer time domain
improving power at or around lactate threshold by working at moderate/higher intensities for a longer duration.
How to use the engine program?
The program can be relatively easily added on top of a more general Strength & conditioning, or Crossfit program as added work. From a joint and tissue perspective, the impact will be low. However, some of these CrossFit engine building workouts are quite intense and therefore caution does need to be taken with regards to volume & recovery. The program is probably most suitable in the later stages of base building or early stages of becoming more sport-specific when intensity is being ramped up but specificity isn’t very high yet.
Click the button below to download a pdf version of the 8-week Engine-building program.
Download the program from Google Drive by clicking on this link.
Want to create an even better engine with tailored guidance and personalized training plans? Book a free intake to find out how I can help you!
Want to read more on the theory behind building a engine for CrossFit? Read these articles: