It’s safe to say that most CrossFitters want to increase their endurance and capacity. And in the quest for better capacity, many use standard aerobic conditioning to do so. That could look like more rowing sessions, more running, additional biking, etc. 

There is a more effective and less time-dependent method and it’s call Chaotic Capacity. 

Chaotic Capacity workouts, developed by Cerus Performance, mimic the demands of a metcon without the wear and tear on joints and ligaments. The workouts incorporate mainly machines, but at times we will mix in movements you would find in CrossFit. 

In all workouts, an emphasis is placed on pacing, composure and recovery while moving. 

Chaotic Capacity training can easily work into your regular programming without interrupting other goals. 

Here’s a sample workout: 

Air Bike 5x
:15 @ 500-800 (85% effort)
:45@ 50-150 watts (recovery)

Rest 2:00

Air Bike 5x
:15 @ 500-800 (85% effort)
:45@ 50-150 watts (recovery)

Directly into

500-meter row @ 1:50 to 2:05 -pace (75% effort)

Rest 2:00

500-meter row @ 1:45-2:00 pace (80% effort)

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