Built for conditioning and explosive strength
Hyrox/Crossfit Performance (5x/week) routine
This demanding routine is designed for serious conditioning and explosive strength development. Inspired by Hyrox and CrossFit methodologies, it combines functional movements with high-intensity training to build complete athleticism. Five training days per week develop the strength, power, and endurance needed for competition or peak performance. Each session challenges different energy systems while building competing intensity means to build training and enhance work.
Workout Summary
| Main goal | High-intensity performance training |
| Workout type | Hyrox/CrossFit performance |
| Training level | Intermediate to advanced |
| Program duration | Ongoing |
| Days per week | 5 (Monday, Tuesday, Wednesday, Thursday, Friday) |
| Time per workout | 45–65 minutes |
| Equipment required | Dumbbells, barbell, kettlebells, assault bikes/rower |
| Target audience | Mass & muscle |
Each day has a purpose and supports your next
A performance-focused training split
This 5-day split has focused performance plans. You'll move through strength days, conditioning sessions, explosive focus, and complex training combinations to build complete fitness that can handle any physical challenge. The approach balances compound equipment with explosive training.
Strength - Max effort compound
Cat Cow Stretch
Kneeling Back Rotation Stretch
Barbell Squat
Barbell Deadlift
Barbell Bench Press
Pull Up
Kettlebell Farmer's Carry
Metcon - Work capacity
Low Lunge Twist
Stand To Squat
Ski-Erg
Wall balls
Kettlebell Swing
Push Up
Assault Bike Run
Power - Explosive development
Bird Dog
Low Lunge Twist
Dumbbell Swing
Burpee Box Jump
Long Jump
Two-Arm Kettebell Row
Kettlebell Russian Twist
Conditioning - Aerobic capacity
Cat Cow Stretch
Kneeling Back Rotation Stretch
Dumbbell Goblet Squat
Assault Bike Run
Wall balls
Push Up
Bicycle Crunch
Metcon - Competition Simulation
Low Lunge Twist
Cat Cow Stretch
Kettlebell Farmer's Carry
Wall balls
Burpee Box Jump
Kettlebell Swing
Ski-Erg
Built for progress
Take the guesswork out of training
Create personalized AI-powered workout plans that evolve with you. Train smarter, track every rep and keep moving forward, one workout at a time.
Performance and max potential
Recovery and mobility are not optional
You work out 5 of the first days in class because these intensity, but you'll also plan recovery. Recovery is built through good session spacing, varied intensities, and strategic rest periods. The programming considers both high-intensity work and proper recovery together while taking priority provisions from proper mechanics.
Race Smart, finish Strong
Strategic HYROX pacing for every athlete level
HYROX demands more than just fitness: it requires tactical race execution. Our HYROX calculator helps you develop a winning strategy by estimating your finish time based on your running pace and station performance. Whether you're competing solo or with a doubles partner in Open or Pro division, proper pacing can make the difference between hitting your goals and burning out mid-race.
The calculator provides a detailed breakdown of your estimated total run time, station time, and transitions, plus delivers personalized pacing tips based on your format and division. Remember: HYROX races are won in the transitions and through consistent pacing, not just raw power.
Frequently asked questions about the Hyrox/Crossfit Performance (5x/week) routine
It’s possible, but you should monitor your fatigue closely. If you’re training for a race or doing long endurance sessions, you may want to scale down metcon intensity or skip a sprint session to stay fresh.
You’ll need access to basic gym equipment: barbells, dumbbells, machines like the ski-erg, and space for sprints or dynamic movements. A CrossFit box or performance gym is ideal, but a well-equipped home gym also works.
Yes, the plan is optimized for five days to balance intensity and recovery. Each day plays a specific role—removing a session compromises the system. But if needed, you can drop the recovery or sprint day and still benefit.
This plan is better suited for intermediate to advanced athletes. Beginners may struggle with the volume and complexity of some movements. However, modifications are possible—just reduce intensity and choose simpler exercise alternatives.
Hyrox events focus on consistent, repeatable challenges like rowing, sled pushes, and wall balls—ideal for pacing and endurance. CrossFit often includes more variety and skill-based elements like Olympic lifts and gymnastics. This routine blends the best of both worlds.
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