WOD Library

Search CrossFit, Hyrox and bodyweight workouts, each with a clear training intent.

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A brand-new library, written in-house by Evox, not pulled from an external source. Every workout is hand-reviewed for a clear training intent. The collection grows every week.

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42 WODs

Hyrox

Sand & Smoke

Five rounds that bottle the last twenty minutes of a Hyrox: run in, throw a wall ball twenty-five times on legs that just ran, then lunge a sandbag out and run again. The quads never get a station off. By round three the wall ball is a mental exercise as much as a physical one, which is exactly how it feels on the final station of a race.

For Time · Intermediate
30 min

HyroxLegsEndurance

Bodyweight

Paper Thin

Ten minutes, no equipment, no excuses. Push-ups, sit-ups and burpees rotate fast enough that the heart rate climbs by round three and stays there. It is built for a hotel room or a living room floor: short, honest, and over before you can talk yourself out of it.

AMRAP · Beginner
10 min

CardioCoreUpper Body

Bodyweight

Concrete Jungle

Five rounds, one bar, and a 400 m loop you will come to hate. Run, then burpees to keep the heart rate pinned, toes to bar while you are still gasping, and twenty air squats to make sure the legs never fully come back before the next run. Nothing here is hard on its own. Together they leave you nowhere to hide.

For Time · Intermediate
25 min

CardioCoreLegs

Hyrox

Ballast & Grit

Four rounds where the run is the easy part. Sandbag lunges empty the legs, kettlebell swings hammer the hips and lower back, then a farmers carry asks the hands to hold on while everything else is shaking. It is a Hyrox back half without the sleds: carrying, hinging and lunging on a heart rate that never drops.

For Time · Intermediate
26 min

HyroxPosterior ChainGrip

Hyrox

Iron Lap

Four laps of the heaviest part of a Hyrox race: run into the sled push, straight into the sled pull, then lunge out with a sandbag before running again. The legs never get a station that lets them recover, which is exactly what race day feels like once the crowd noise fades.

For Time · Intermediate
25 min

HyroxLegsEngine

CrossFit

Copper Lung

Sixteen minutes of the same three movements, and none of them lets you breathe. Dumbbell thrusters load the legs and push the heart rate up, burpees keep it there, double unders ask you to stay calm while it hammers. The taste of copper in your mouth around minute ten is the whole point.

AMRAP · Intermediate
16 min

EngineStaminaFull Body

Hyrox

Pull Chain

Everything that pulls, three times in a row, four rounds deep. Farmers carry, ski erg, sled pull — the grip never gets a break and the upper back never stops working. This is the half of Hyrox that quietly decides races, and it is the half most people never train on purpose.

Intervals · Intermediate
18 min

HyroxGripPosterior Chain

CrossFit

Metronome

A first EMOM, built to teach one thing: finish the work inside the minute. Three stations rotate every minute for twelve minutes, and the rest is whatever you leave yourself. Move well and you buy twenty seconds of air; rush and you spend the next minute paying for it.

EMOM · Beginner
12 min

EngineStaminaFull Body

CrossFit

Short Fuse

The thruster-and-burpee couplet, the pairing that shows up in more WODs than any other, delivered at a size a newer athlete can actually finish. Descending reps mean it gets shorter exactly as it gets harder. Ten minutes at most, and it should feel like a sprint you barely control.

For Time · Beginner
10 min

CardioFull BodyStamina

CrossFit

Quad Tax

Three knee-dominant movements back to back, five times, with nowhere for the legs to hide. Front squat, wall ball, run — every one of them asks the quads for the same thing, and the run is where they tell you the truth about how you paced the first two.

For Time · Intermediate
20 min

LegsEngineStamina

CrossFit

Split Current

Machine engine paired with a single dumbbell. No barbell, no rig — just a rower that sets your heart rate and a load that has to be moved one arm at a time. Fifteen minutes of finding the round split you can actually repeat, then repeating it.

AMRAP · Intermediate
15 min

CardioEngineFull Body

CrossFit

Heavy Then Honest

Two halves that ask opposite questions. First, five heavy squat cleans with real rest between them: pure expression of strength, fresh, no excuses. Then eight minutes with the heart rate pinned, where the only thing that matters is whether you can still produce anything at all.

Mixed · Advanced
26 min

StrengthPowerGymnastics

CrossFit

Repeat Offender

Five identical sprints with the rest written into the workout, not earned. Each round should hurt the same amount, and the score that matters is not the total time but the gap between your fastest round and your slowest. Sandbagging round one is the only way to fail this.

Intervals · Advanced
20 min

EngineSprintCardio

Hyrox

First Lap

A first taste of what Hyrox actually feels like: you run, you do a station, you run again on legs that are no longer fresh. Three runs and two stations, once through, at a volume that leaves you tired rather than broken. The lesson is the second run, not the first.

For Time · Beginner
16 min

HyroxEnduranceCardio

Hyrox

Push and Breathe

Four short rounds built around the station most people meet badly: the sled. A light push, a short run either side of it, and sixty seconds of prescribed rest so you can actually learn what the sled does to your breathing instead of just surviving it.

Intervals · Beginner
16 min

HyroxLegsCardio

Hyrox

Every Ninety

Four Hyrox stations on a ninety-second clock, rotating sixteen times. The run comes back around every six minutes and never gets fresh legs. There is no way to bank rest here: whatever you save by moving well is the only recovery you get.

EMOM · Intermediate
24 min

HyroxEngineEndurance

Hyrox

Sandbag Mile

A kilometre of running, then fifty metres of lunges under a sandbag, then twenty burpee broad jumps — three times. Every one of those asks the quads for something, and the sandbag lunge is where a Hyrox race is usually decided. Thirty minutes of finding out whether your legs have a second and third gear.

For Time · Advanced
30 min

HyroxLegsEndurance

Hyrox

Second Wind

Race-pace repeats with the transition built in. Run, push the sled, run again, then wall balls — and the second run is the whole exercise. Sixty seconds of rest between rounds, four times, and the number that matters is how little your last round drifts from your first.

Intervals · Advanced
24 min

HyroxEngineLegs

Bodyweight

Legs First

Four rounds that ask the quads for the same thing four different ways, and finish each round with a wall sit so there is nowhere to recover. No equipment, no jumping onto anything, no skill required — just legs that get progressively less willing while you keep asking politely.

For Time · Beginner
14 min

LegsStaminaEndurance

Bodyweight

Hollow Ground

Fourteen minutes where the midline never gets to switch off. Every movement here either loads the trunk directly or punishes you for letting it collapse, so the workout is really a test of how long you can hold a shape while your breathing argues.

AMRAP · Intermediate
14 min

CoreStaminaEngine

Bodyweight

Four Corners

Twenty on, ten off, thirty-two times. Four movements rotate through the intervals, so each one comes back around every two minutes with eight rounds to survive. The score is the lowest rep count you hit on any interval, which means the first one is a trap.

Tabata · Intermediate
16 min

EngineCoreLegs

Bodyweight

Ceiling Work

Three high-skill gymnastics movements on a strict minute, for eighteen minutes. The rep counts are small on purpose: this is not a test of capacity but of whether your technique survives being asked for it every sixty seconds when you would rather be resting.

EMOM · Advanced
18 min

GymnasticsSkillUpper Body

Bodyweight

Round Trip

Down the ladder and back up it. Twelve, nine, six, nine, twelve — the second half is the same work as the first, done on arms that have already spent it. The middle set feels like relief and the last set tells you whether you paced the opening honestly.

For Time · Advanced
16 min

GymnasticsUpper BodyStamina

Bodyweight

Broken Sets

Six short, hard efforts with forty-five seconds of prescribed rest, and nothing but the floor. Each round should be a sprint you can repeat six times — not five sprints and a survival. The gap between your fastest and slowest round is the only score worth writing down.

Intervals · Advanced
15 min

SprintEngineLegs

Bodyweight

Travelogue

A run-and-bodyweight piece designed for the road. Repeated identical rounds blend a steady aerobic run with burpees and squats, training a durable engine you can run anywhere with zero gear.

For Time · Intermediate
18 min

CardioEnduranceFull Body

Bodyweight

Eight Counts

Short, repeatable bursts that build a base without a barbell. Four Tabata movements rotate through the 8 rounds, training quick on-off conditioning while keeping intensity controlled for newer athletes.

Tabata · Beginner
16 min

CoreEngineStamina

Bodyweight

Stairwell

A high-volume bodyweight grind. One long descending list, done once — the challenge is pure work capacity and the discipline to keep large sets from turning into one-rep-at-a-time slogs.

Chipper · Advanced
20 min

Full BodyStaminaGymnastics

Bodyweight

Paper Walls

A descending-rep push-pull sprint. Pull-ups and push-ups trade off across 21-15-9 so the upper body never gets a true break — the test is rationing your sets before the grip and triceps give out.

For Time · Intermediate
11 min

Upper BodyGymnasticsGrip

Bodyweight

Cadence

A bodyweight engine built on rhythm. Four movements rotate each minute; the controlled work-to-rest ratio keeps the heart rate high while training pushing, core and leg-driven cardio with nothing but the floor.

EMOM · Intermediate
16 min

EngineCoreFull Body

Bodyweight

Empty Pockets

A no-equipment starter that grooves the three foundational patterns — squat, push, brace. Light volume and a steady clock teach a new athlete to keep moving without ever reaching failure.

AMRAP · Beginner
12 min

Full BodyStamina

Hyrox

Negative Split

A pure pacing-discipline piece on the rower and runs. Identical rounds reward the athlete who can produce a negative split — getting faster as fatigue rises — instead of fading. Wall balls keep the legs honest between efforts.

Intervals · Intermediate
21 min

HyroxEngineEndurance

Hyrox

Engine Room

A two-part erg-and-grip test. The first block drains the upper-body pulling chain across the machines and sled pull; the second is a relentless AMRAP finisher that asks the legs to keep producing after the tank is low.

Mixed · Advanced
22 min

HyroxEnduranceGrip

Hyrox

Sandstorm

A leg-burning carry-and-run piece. Sandbag lunges torch the quads, burpee broad jumps blend power with travel, and the runs force you to keep moving on legs that want to quit.

For Time · Intermediate
20 min

HyroxLegsEngine

Hyrox

Pendulum

An entry point to Hyrox-style training. Short runs alternate with light carries and wall balls so a newer athlete can feel the station-to-run transition without the heavy loads punishing them.

Intervals · Beginner
18 min

HyroxStaminaLegs

Hyrox

The Roxborough

A full-distance Hyrox simulation in miniature. Runs sandwich every station, so the whole piece is a study in holding race pace while your grip, legs and lungs take turns being the limiter.

For Time · Advanced
28 min

HyroxEnduranceGrip

Hyrox

Compromised Mile

Hyrox-specific compromised running. Each round you sprint off the rower straight into a heavy sled and wall balls, then run again — training the legs to keep turning over after they've been loaded and emptied.

Intervals · Intermediate
24 min

HyroxEngineLegs

CrossFit

Anvil & Breath

An approachable posterior-chain and lung primer. Kettlebell swings build the hinge, push-ups train the press, and short runs flush the system so a newer athlete can keep moving the whole way through.

For Time · Beginner
15 min

Posterior ChainCardioFull Body

CrossFit

Glassworks

High-skill gymnastic engine. Light, fast barbell snatches keep the heart rate elevated while the ring muscle-ups demand precise turnover under fatigue — the test is holding your gymnastics together as the pump sets in.

AMRAP · Advanced
16 min

GymnasticsSkillPower

CrossFit

Tidewater

A long single-pass grind that drains the whole toolbox. The order is deliberate: empty the legs and shoulders first, then ask for gymnastics under fatigue, and finish on a long run when you have nothing left but pacing.

Chipper · Advanced
22 min

EngineGymnasticsGrip

CrossFit

Ember

A classic descending-rep sprint that buries you in breathing debt. Hang power cleans tax the pull while bar-facing burpees spike the heart rate, so each round you return to the bar with less air than the last.

For Time · Intermediate
12 min

PowerCardioGrip

CrossFit

Clockwork

Power-endurance under a ticking clock. Four stations rotate every minute for five cycles; the work is short enough to attack but the rest shrinks as fatigue grows, training barbell cycling and recovery between efforts.

EMOM · Intermediate
20 min

PowerEngineFull Body

CrossFit

First Light

Gentle full-body engine builder. The goal is uninterrupted movement: pick a Dumbbell Snatch load you can cycle without ever stopping, so you learn what a sustainable AMRAP pace actually feels like.

AMRAP · Beginner
12 min

Full BodyStaminaEngine