Greg Amundson’s Favorite Outdoor WODs: Stair Chasers

May 15, 2017

You don’t need to do every workout inside the box! Taking things outside is fun and it can really recharge your motivation.

The principles of the Firebreather Fitness program provide a framework for you to develop your own programming, adding your unique perspective, imagination, and intuition into your programming. Although the workouts below are some of my favorites, I encourage you to take what works and make changes where you feel they are necessary.

Stair Chasers CrossFit WOD from Firebreather Fitness by Greg Amundson


Beginning at the bottom of the stairs, sprint to the first landing.

At the first landing, turn around and sprint back to the bottom starting position.

Without stopping, sprint up the stairs to the second landing, then turn around and sprint back to the start position.

Continue until you reach the top of the staircase.

One of my favorite locations for this workout is the wooden stairs at Seacliff State Beach in Aptos, California. From bottom to top, there are six landings.

Note: This workout is best when your chosen staircase has multiple landings, but if all you have is a steep hill, you can do the same workout: Just use stones or markers to signify landings. This is a demanding workout. You may start with just one rep, and then as you gain fitness, add additional repetitions.

This is one of several outdoor WODs for vigorous training from Firebreather Fitness. You can be scale it to your current level of fitness. If you want to make it even simpler, just put on running shoes and get out on the trails for an hour, hop on a mountain bike and explore, or learn a new sport you have always wanted to try. All of these will do wonders to energize and invigorate your training.

Firebreather Fitness Greg Amundson

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