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CrossFit Training Hub

CrossFit WODs for Conditioning, Pacing, and Progress

Start with a training goal, then explore AMRAP, EMOM, For Time, and mixed-format WODs. Use pacing and scaling guidance to train with better intensity control and more consistent results.

CrossFit Open 2026 HubBrowse CrossFit WODs

How to use this CrossFit hub

  1. 1. Pick a format based on your training day (engine, sprint, intervals, or strength).
  2. 2. Open a WOD and check the time cap, movement mix, and pacing approach.
  3. 3. Use scaling guidance to keep intensity high without losing movement quality.

Quick paths

AMRAP WODsEMOM / TABATA WODsFor Time WODs

For Time WODs (Race Pace & Output)

Great for pacing under fatigue and benchmark-style efforts.

Grace

For TimePacingScaling

For Time 30 Clean-and-Jerks (135/95 lb)

Bruck

For TimePacingScaling

4 Rounds For Time 400 meter Run 24 Back Squats (185/135 lb) 24 Jerks (135/95 lb)

Lawrence Virgilio

For TimePacingScaling

For Time 50 Kettlebell Swings (24/16 kg) 50 Sit-Ups 50 Double-Unders 25 Kettlebell Swings (24/16 kg) 25 Sit-Ups 25 Double-Unders 1...

John Moran

For TimePacingScaling

For Time 24-20-16-12-8-4 reps of: Front Rack Lunges (135/95 lb) Hand Release Push-Ups

Intervals (EMOM / TABATA)

Use interval formats to build repeatability and technique under pressure.

Joost

EMOMPacingScaling

EMOM for 20 minutes Minute 1: 6 Wall Ball Shots (9/6 kg) + 3 Bar Muscle-Ups Minute 2: 12 Box Jumps (24/20 in) Minute 3: 4 Power Sn...

AMRAP WODs (Engine & Consistency)

Practice sustainable pace, transitions, and movement cycling.

13 Heroes of Kabul

AMRAPPacingScaling

AMRAP in 26 minutes 31 Double-Unders 25 Pull-Ups 23 Push-Ups 23 Air Squats 23 AbMat Sit-Ups 22 Kettlebell Swings (53/35 lb) 22 cal...

Otis

AMRAPCap: 15:00PacingScaling

AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep each. Incre...

Jennifer

AMRAPCap: 26:00PacingScaling

AMRAP in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in)

Kev

AMRAPCap: 26:00PacingScaling

AMRAP (with a Partner) in 26 minutes 6 Deadlifts (315/205 lb) (each) 9 Bar-Facing Burpees (synchronized) 9 Bar Muscle-Ups (each) 5...

Fresh WODs from the Archive

Newer published WODs you can slot into your current training block.

Miron

For TimePacingScaling

5 Rounds for Time: 800 meter Run 23 Back Squats (¾ Body Weight) 13 Deadlifts (1 ½ Body Weight)

Marshall

For TimePacingScaling

7 Rounds for Time 7 Thrusters (95/75 lb) 7 Burpees 7 Back Squats (135/105 lb) 7 Wall Ball Shots (20/14 lb) 7 Kettlebell Swings (53...

Travis

For TimePacingScaling

For Time Buy-In: 2,774 meter Run Then, 9 Rounds of: 14 Dumbbell Devil Presses (2x50/35 lb) 22 Dumbbell Front Squats (2x50/35 lb) B...

The Thirteen

For TimePacingScaling

For Time 13 Dumbbell Devil Presses (2x22.5/15 kg) 12 Dumbbell Box Step-Ups (2x22.5/15 kg) 11 Dumbbell Front Rack Lunges (2x22.5/15...

Wes

For TimePacingScaling

For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Cleans (185/135...

John Santore

For TimePacingScaling

For Time 50-40-30-20-10 reps of: Double-Unders Shoulder-to-Overheads (95/65 lb)

Improve CrossFit WOD performance with better pacing and scaling

Better results usually come from execution quality: pacing the opening minutes, managing transitions, and scaling correctly for the intended stimulus. Premium unlocks pacing and scaling guidance to make each WOD more effective.

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Built for CrossFit and HYROX athletes who want smarter race-day pacing, cleaner scaling options, and more confidence in every session.

  • • Pacing strategy for stronger finishes
  • • Scaling options matched to your level
  • • Premium WODs and training plans
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