HYROX WODs That Build Engine, Pacing, and Race-Day Control
Use Fightie WOD to find race-sim sessions, interval builders, and pacing-focused WODs you can run between strength days. Train smarter for HYROX without guessing your effort.
Race Simulation
Longer efforts to practice pacing and transitions.
Station Intervals
EMOM/TABATA style conditioning to build repeatability.
Premium Pacing
Unlock pacing strategy and scaling options for stronger finishes.
How HYROX athletes can use this page
- 1. Pick a focus: race simulation, engine builder, or intervals.
- 2. Open a WOD and review the structure, time cap, and movement flow.
- 3. Use premium pacing + scaling to match the session to your current block.
Station Intervals & Repeatability
Use interval formats to build consistency and recover between hard stations.
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 ...
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: ...
Engine Builders & Hybrid Conditioning
Broader conditioning sessions to support your weekly HYROX training volume.
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 cl...
Linchpin 20260624
5 Rounds for time: 15 Dumbbell Bench Press 12 Knees-to-elbows 1000m Air Bike Recommended Loading: Men: Two 50-lb. Dumbbe...
Fresh WODs to Explore
Newer WODs from the archive you can slot into your current training block.
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 ...
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 e...
CF Official 20260623
Deadlift 5-5-5-5-5 reps
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 M...
Unlock pacing and scaling for HYROX-specific training decisions
The biggest gains usually come from execution, not just WOD selection. Premium gives you pacing guidance and scaling options so you can train at the right intensity, recover better, and build momentum toward race day.
Unlock Better Pacing & Scaling
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
Unlock today's pacing and scaling guidance in under a minute.