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.
Engine Builders & Hybrid Conditioning
Broader conditioning sessions to support your weekly HYROX training volume.
Grace
For Time 30 Clean-and-Jerks (135/95 lb)
Bruck
4 Rounds For Time 400 meter Run 24 Back Squats (185/135 lb) 24 Jerks (135/95 lb)
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 ...
Lawrence Virgilio
For Time 50 Kettlebell Swings (24/16 kg) 50 Sit-Ups 50 Double-Unders 25 Kettlebell Swings (24/16 kg) 25 Sit-Ups 25 Doubl...
Fresh WODs to Explore
Newer WODs from the archive you can slot into your current training block.
John Moran
For Time 24-20-16-12-8-4 reps of: Front Rack Lunges (135/95 lb) Hand Release Push-Ups
Otis
AMRAP in 15 minutes Back Squat (1½ bodyweight) Shoulder Press (¾ bodyweight) Deadlift (1½ bodyweight) Start with 1 rep e...
Miron
5 Rounds for Time: 800 meter Run 23 Back Squats (¾ Body Weight) 13 Deadlifts (1 ½ Body Weight)
Jennifer
AMRAP in 26 minutes 10 Pull-Ups 15 Kettlebell Swings (1.5/1 Pood) 20 Box Jumps (24/20 in)
Marshall
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 ...
Travis
For Time Buy-In: 2,774 meter Run Then, 9 Rounds of: 14 Dumbbell Devil Presses (2x50/35 lb) 22 Dumbbell Front Squats (2x5...
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.