Beginner 20 min WOD
AMRAP 18: 200m run, 12 air squats, 10 push-ups, 8 sit-ups
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Compare AMRAP, EMOM, For Time and mixed formats, then choose your level, time, equipment and training style. For dedicated race prep, continue to the HYROX generator.
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30 min CrossFit WOD
5 min warm-up + AMRAP 20: 400m run, 15 goblet squats, 12 burpees + 5 min cool-down
HYROX style WOD
5 rounds: 500m run, 20 wall balls, 20m farmer carry, 15 burpee broad jumps
No equipment WOD
EMOM 16: air squats, push-ups, sit-ups, burpees
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If you have 30 minutes, start with the 30 minute WOD page. If you are training for HYROX, use the HYROX WOD generator. If you are at home, choose no-equipment or home gym filters.