CrossFit Icon Reveals Strength Secrets Through Cardio

The Power of Strategy and Endurance in CrossFit

Brent Fikowski, known as "The Professor," has made a name for himself in the world of CrossFit with his unique approach to training. His journey began years before he became one of the sport's most respected veterans. In 2017, at just 26 years old, he showcased his incredible abilities by winning the opening event at the CrossFit Games. This event combined running and open-water swimming, which he completed in an impressive 28:45. The following day, he hit a personal record on the 300-pound snatch, coming within five pounds of the event win.

This performance was a turning point for Fikowski, who had only been doing CrossFit for about five years. His strategic mindset and relentless training helped him place fourth at the 2016 Games and second in 2017, solidifying his position among the sport’s elite. Below, he shares insights into how he maintains his endurance while building strength.

Lifting Isn't the Only Way to Build Strength

Unlike many elite CrossFit athletes who come from backgrounds in sports like gymnastics, weightlifting, football, or rugby, Fikowski was a competitive swimmer and volleyball player. While swimming provides significant cardiovascular benefits, he credits volleyball for giving him the mechanics and body awareness necessary for CrossFit.

"Wall-balls came really easy to me because it's just like setting a volleyball, and even the power clean and push-jerks are not dissimilar to jumping and blocking."

Fikowski emphasizes that you don’t have to exclusively live in the gym. Trying strongman or boxing can also help build strength and improve overall fitness.

"As Fast as Possible" Isn't Always Best

A common strategy for athletes who dislike cardio is to make every workout into a sprint. However, going all-out might actually hinder progress. Fikowski explains that once you reach a certain point—referred to as "redlining" in CrossFit—it becomes difficult to recover from such high heart rates.

To avoid redlining, he constantly checks his breathing rate and grip strength, adjusting his effort when necessary. Instead of spending half your workout hunched over, consider dialing back the intensity a bit. High-intensity interval training is beneficial, but it's not the only option.

Don't Train for a Marathon and a Strongman Competition in the Same Week—or Even the Same Month

Fikowski advises that if both your conditioning and strength are lower than desired, you need to give yourself time to focus on each aspect. He suggests dedicating six months to one area and then six months to the other while still maintaining the other.

Because he has an aerobic base from swimming, Fikowski focuses primarily on building strength in the off-season. This approach allows him to maximize his potential without overtraining.

Sample Workouts

Curious about what one of Fikowski's workouts looks like? Here's a sample variation he does three or four times a week:

Strength Workout - 12x2 Front Squats at 80% of one-rep max - EMOM (every minute on the minute): Make sure to take your time; "It’s not a pause front squat, but it is very controlled." - Banded Deadlifts: 5 reps

Metabolic Conditioning (METCON) - Complete a five-round circuit of the following, resting for two minutes between rounds: - Bentover Rows: 8-12 reps - Dumbbell Bench Press: 12-15 reps - Strict Pullups: As many as possible

Cooldown - Banded Good Mornings: 4 sets of 12 reps

By incorporating these strategies and workouts, Fikowski continues to excel in CrossFit, proving that a balanced approach to training can lead to remarkable results.