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FlexWOD

Build yourengine.

Strength and conditioning for working, traveling, busy people. Adaptive programming that fits your schedule and your gym — from a hotel room to a full facility.

Flex, the FlexWOD training mascot

Why FlexWOD

Programs around your day

Time, gear, and how you feel. Every session, on your terms.

Meet Flex

Your training mascot grows with every rep — see your body build in real time.

Bodyweight to barbell

Same engine, any equipment. Nothing? No excuse.

PRs, tracked automatically

Every session logged. Every record celebrated.
Get started
Free to start · Dark mode · Made for the floor · See plans

A real session, start to finish

Tuesday · Strength + engine
60 min · full gym
  1. Warm-up8 min
    2 rounds: 250 m row, 10 banded pull-aparts, 8 goblet squats, 6 push-ups, 30 s hip opener.
  2. Strength22 min
    Back squat 5-5-5, building to a heavy 5. Then 3 x 8 Romanian deadlift at a load you can control.
  3. The session22 min
    AMRAP 18: 12 dumbbell snatches, 9 box jumps, 6 burpees over the box. Aim for 7+ rounds.
  4. Wind-down8 min
    5 min easy bike, then couch stretch and thoracic opener, 90 s per side.
Short on time, sore shoulders, or only dumbbells today? Tell Flex and the whole session is rebuilt around it — same goal, different route.

Train anywhere

At home
Bodyweight and minimal-equipment sessions when you are training in the garage, basement, or living room.
Down the road
Full barbell and rig work when you are at your regular gym, matched to what is available.
Hotel gym
Travel-friendly sessions that adapt to dumbbells, cables, treadmills, or whatever the hotel has.

Guides

Hyrox training plan (free)

The full 8-week program, week by week — plus 2- and 3-day versions.

Hyrox vs CrossFit

How the two differ, and how to train for one without losing the other.

Hyrox workout guide

All eight stations explained, and how to train each one anywhere.

30-minute hotel Hyrox

No sled, no ski erg, no problem. Full race-pace session in a hotel gym.

Travel workout guide

Hotel-room and hotel-gym sessions for work trips and vacations.

Big-box gym guide

Functional fitness in any commercial gym: racks, cables, machines.