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.
How to use this CrossFit hub
- 1. Pick a format based on your training day (engine, sprint, intervals, or strength).
- 2. Open a WOD and check the time cap, movement mix, and pacing approach.
- 3. Use scaling guidance to keep intensity high without losing movement quality.
Quick paths
For Time WODs (Race Pace & Output)
Great for pacing under fatigue and benchmark-style efforts.
Linchpin 20260627
8 Rounds not for time: 400m Run 50m R Suitcase Carry, 70/53 50m L Suitcase Carry, 70/53 :15 L-sit
CF Official 20260627
For time: 5,000-meter run
CF Official 20260626
For time: 15 hang squat cleans 5 rope climbs to 15 feet 12 hang squat cleans 4 rope climbs 9 hang squat cleans 3 rope climbs ♀ 105...
Linchpin 20260624
5 Rounds for time: 15 Dumbbell Bench Press 12 Knees-to-elbows 1000m Air Bike Recommended Loading: Men: Two 50-lb. Dumbbells Women:...
Intervals (EMOM / TABATA)
Use interval formats to build repeatability and technique under pressure.
Linchpin 20260619
EMOM 32 min of: Min 1: 3 Strict Weighted Pull-ups Min 2: Medball Side Toss, R Min 3: Calories, Air Bike Min 4: Rest Min 5: 3 Stric...
Joost
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
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
AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep each. Incre...
Jennifer
AMRAP in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in)
Kev
AMRAP (with a Partner) in 26 minutes 6 Deadlifts (315/205 lb) (each) 9 Bar-Facing Burpees (synchronized) 9 Bar Muscle-Ups (each) 5...
Strength / Mixed Format WODs
Round out your week with for-load and mixed sessions.
Linchpin 20260626
3 Rounds for time of: 5 Deadlifts, 315/205 70 Double-unders 12-9-6-3 reps for time of: Overhead Squats, 115/75 Pull-ups Rest 3-5 m...
CF Official 20260624
30-20-10 reps for time of: Front-rack reverse lunges Knees-to-elbows Bike calories ♀ 95-lb barbell ♂ 135-lb barbell
Linchpin 20260623
Box Jumps 10-20 reps Hang Power Clean 8-8-8-4-4-4-2-2-2 On the box jumps, you choose the height & style. These are for explosive p...
CF Official 20260623
Deadlift 5-5-5-5-5 reps
Fresh WODs from the Archive
Newer published WODs you can slot into your current training block.
Linchpin 20260622
3 Rounds for time, or not: 7 Ring Muscle-ups 600m Run 50m Walking Lunges
CF Official 20260622
On a 20-minute clock for total reps: 0:00-5:00: 200-meter run Max freestanding shoulder taps 5:00-10:00: 200-meter run Max skin-th...
Linchpin 20260620
3 intervals, each for time of: 50 Double-unders 30 Wallball Shots, 20/14 10 Clean & Jerks, 165/115 1:1 to 1:2 Work-to-Rest ratio O...
CF Official 20260620
For time: 1,600-meter sled drag with a barbell front-rack carry Any time you stop, you must complete 15 bent-over rows with the ba...
CF Official 20260619
Back squat 5-5-5-5-5 reps
CF Official 20260617
Gwen 15-12-9 reps for load of: Clean and jerks Perform all unbroken touch-and-go reps. There is no time limit; rest as needed betw...
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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