Swim WODs CrossFit

Picture this. You’re standing on the edge of the pool. 

Goggles over your eyes. You lean forward off the pool deck and dip your foot into the water. It’s a little chilly. 

The coach blows the whistle. 

You dive into the swimming pool to start your…CrossFit WOD?

Since the CrossFit Games began including swimming in its competitions, swim WODs have become popular at CrossFit boxes worldwide. Of course, not every box has a pool, but if yours does, you may find yourself doing swim WODs regularly.

CrossFit swim workouts are a great way to build athleticism and improve cardio. CrossFit is founded on the concept of functional fitness. So, it makes sense to include one of the body’s critical functional movements, swimming.

So grab your floaties. It’s time to dive in!

Why Swim WODs in CrossFit?

CrossFit is renowned for its constantly varied and high-intensity workouts, pushing your limits in various fitness domains. But what happens when you combine the intensity of CrossFit with swimming? You get Swim WODs! Here’s why they’re making such a splash.

Low-Impact, High-Intensity: Swimming is easy on the joints, making it an ideal option for those who want to crush a tough workout without pounding their knees and hips.

Full-Body Workout: Swimming engages almost every muscle group in your body, helping you develop strength and endurance.

Mental Toughness: Conquering the water requires focus, determination, and mental fortitude. Swim WODs challenge your mind as much as your body.

Cooling Effect: Say goodbye to sweaty gym sessions! Swimming keeps you cool while you break a sweat.

Fun and Unique: Swim WODs offer a change of pace from the usual gym routine, making fitness more enjoyable.

How Do CrossFit Swim WODs Work?

Most swim WODs combine swimming with other body-weight activities. Some examples include running, push-ups, burpees, air squats, and sit-ups. 

You can do your CrossFit workout of the day using any body of water. If you don’t have a pool, a lake or the ocean will also work. If you don’t have a pool or a gym with a pool, many local community centers have public pools. 

Just ensure you check in with the lifeguard before you start doing burpees along the side of the pool.

Like all WODs, you can tailor swim WODs to your fitness level. The water is not the place to experiment with pushing yourself to the brink. Before jumping into an Rx swim WOD from the Games, remember those are designed for elite athletes. Instead, start slow and work your way up as your fitness level improves. Take your time and focus on form. Remember that just because you are in good physical shape doesn’t mean you are a proficient swimmer. 

CrossFit swim WODs can be an excellent method of CrossFit training, overall fitness development, and endurance event training. If you’re sick of the assault bike or rower, swimming may be an excellent option.

Most CrossFit workouts are completed for the total time or the maximum number of rounds within a set time frame. Most swim WODs are designed in the same fashion. If you’ve been doing CrossFit for a while, the WOD format should be familiar to you.

CrossFit Swim WODs

Ready for the perfect way to cool off while improving your current level of fitness? Here are 25 CrossFit swim WODs to choose from.

CrossFit Games Run Swim Run

For time:

• Run 1.5 miles
• Swim 500 meters
• Run 1.5 miles

230422

10 rounds with a 2-minute rest in between, of any (or any combination) of:

• Swim 100 meters
• OR, Run 400 meters
• OR, Row 500 meters
• OR, Bike 1000 meters

230116

10 rounds for time:

• Swim 50 yards
• Rest 1 minute

OR, 10 rounds, each for time:

• 200-m sprint
• Rest 1 minute

Rocket

Complete as many rounds as possible in 30 minutes:

• 50-yard swim
• 10 push-ups
• 15 squats

220827

Complete as many rounds as possible in 20 minutes of:

• 50-yard swim
• 20 push-ups
• 30 squats

Rinse ‘N’ Repeat(ish)

Every 2 minutes for as long as possible:

• 50-yard swim
• 8 burpees*

*Add 2 burpees each round until you cannot complete the reps within the 2-minute interval.

220716

10 rounds for time of:

• Swim 100 yards
• Rest 1 minute

220529

5 rounds for time of:

• Swim 200 meters
• Rest 2 minutes

210710

5 rounds for time of:

• Swim 100 yards
• 30 push-ups

180729

20 rounds for time of:

• Swim 50 yards
• Rest 30 seconds

170819

10 minute rounds of:

• 50-yard swim
• Max-rep 35-lb. dumbbell power clean and jerks

Run Swim Run

For time:

• Run 1.5 miles
• Swim 500 meters
• Run 1.5 miles

150901

• Swim as far as possible in 30 minutes

140204

For time:

• 50 L-pull-ups
• 115-pound squat clean, 50 reps
• 50 L-pull-ups

Tully

4 rounds for time:

• 200-meter swim
• 23 dumbbell squat cleans (2 x 40/30 lb)

Pier Paddle

For time:

• 500 meter swim
• 2 mile paddle
• 500 meter swim

The Pool

10 rounds for time:

• 25 yards swim
• 3 bar muscle-ups
• 25 yards swim

Swim & Bike

For time:

• 100-meter swim
• 1,000-meter bike erg
• 100-meter swim
• 1,000-meter bike erg
• 100-meter swim
• 1,000-meter bike erg
• 100-meter swim

The Beach

For time:

• 250-yard swim
• 50 kettlebell thrusters (35/24 lb)
• 30 burpees
• 500-yard swim
• 30 burpees
• 50 kettlebell thrusters (35/24 lb)
• 250-yard swim

Dakota

For time:

• 1-mile run
• 500-meter swim
• 100 push-ups
• 100 pull-ups
• 100 crunches
• 500-meter swim
• 1-mile run

Ratchet

5 rounds for time:

• 400-meter run
• 22 kettlebell swings (70/53 lb)
• 19 GHD sit-ups
• Cash-Out: 400-meter swim

15-Minute EMOM

5 rounds for time:

• Minute 1: Tread water with both arms and legs.
• Minute 2: Tread water with only your legs, holding your arms overhead.
• Minute 3: Tread water with only your arms, keeping your legs straight and still.

15 minute time cap.

Outdoor Muscle Swim WOD 1

5 rounds for time:

• 10 push-ups
• 50-meter swim
• 10 air squats
• 50-meter swim

Outdoor Muscle Swim WOD 2

For time:

• 15 jump squats
• 100-meter swim
• 12 walking lunges
• 100-meter swim
• 10 1-arm kettlebell swings (each arm)
• 100-meter swim
• 8 kettlebell goblet squats
• 100-meter swim
• 6 kettlebell snatches (each arm)
• 100-meter swim

Outdoor Muscle Swim WOD 3

For time:

Cash in: 100-meter swim

5 rounds:

• 15 push-ups
• 15 dead bugs
• 15 burpees

Cash-out: 100 m swim

Conclusion

CrossFit swim workouts are a great way to mix up your fitness routine!

All of the above workouts, with the exception of the Outdoor Muscle original workouts, were sourced from WODWELL and CrossFit.com.

If you enjoyed this article you may also enjoy these CrossFit articles:

Is CrossFit Dying? Why People Think This is the End

26 Best CrossFit Kettlebell Workouts to Try in 2024

37 Best CrossFit Hotel Workouts (WODs) to Do on the Road

Don’t forget to subscribe to the OM Newsletter and YouTube channel for more fitness content!