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Recent Articles

Featured image for “Lift Lighter for Better Olympic Lifts”

Lift Lighter for Better Olympic Lifts

Featured image for “From CrossFit to Hyrox: 5 Lessons for Race Day Success”

From CrossFit to Hyrox: 5 Lessons for Race Day Success

Featured image for “Ski Erg Technique for the Fitness Athlete”

Ski Erg Technique for the Fitness Athlete

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How We Program Mobility for Fitness Athletes

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Rower Form Tutorial – Tips for Maximize Row Erg Efficiency

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🔥 Goal Driven Programming for Fitness
🚨50,000 athletes achieved their goals!
💪🏻 Gymnastics • Mobility • Strength
➡️ Become #BuiltToPerform

Looking to jump into a Hyrox as a CrossFit athlete

Looking to jump into a Hyrox as a CrossFit athlete?

CrossFit’s constantly varied training will serve as a great base to have you prepared. But if you want to do more than just survive your Hyrox race, we’ve got a few keys to help you crush it!

Comment “Rox” if you want us to DM you a link to our full podcast breaking down the key things CrossFit athletes need to know before doing a Hyrox race.

See how high you can climb on this handstand push-

See how high you can climb on this handstand push-up endurance🪜

1 Shoulder Tap each arm
1 Strict Handstand Push-Up
1 Kipping Handstand Push-Up
then 2 of each, etc until failure

Add this to your warm up once per week and watch your handstand push-up endurance

#performanceplus #gymnastics #fitness

12 months. 1 mission. Build an engine that doesn’t quit.

From base to beast mode—this is the Year of Domination.

Each month with a purpose. Every phase a weapon.

Swipe to see the blueprint. 🧠🔥⚡🚀💣

Comment "domination" and we'll DM the link to get started!

Ride an air bike as hard as you can for 20 minutes

Ride an air bike as hard as you can for 20 minutes. Divide the average watts in that 20' by your weight in kilos. If that number isn't 3-3.5 you won't do well in events like Hyrox.

Our Year or Domination plan will fix that. Comment LUNGS if you're interested in learning more.

Going all-out on 8–15 minute metcons every sessi

Going all-out on 8–15 minute metcons every session isn’t a conditioning plan—it’s a grind with no strategy.

Just like we don’t max our back squat every training day, we shouldn’t redline every WOD and call it “building an engine.” True energy system development takes structure:
✅ Long, steady aerobic work
✅ Targeted threshold intervals
✅ High-intensity capacity sessions

You need progression. You need purpose.

That’s exactly what our Year of Domination – Engine Builder delivers. A full year of strategic conditioning cycles designed to attack every energy system and make you unbreakable in metcons.

🔥 First 50 athletes get $50 off with code “YOD50”.
Comment “domination” and we’ll DM you the link!

Comment “Rox” if you want us to DM you a link

Comment “Rox” if you want us to DM you a link to our full podcast breaking down the key things CrossFit athletes need to know before doing a Hyrox race.

🔑 Build Running Volume — You Can’t Fake 5 Miles
Many CrossFitters struggle with the running portions of Hyrox simply because they don't train it enough. Hyrox includes eight 1K runs sandwiched between stations—so you’ll run over 5 miles total. Make sure you're running consistently (2–3 times per week), ideally with intervals and tempo work to build aerobic efficiency.

🔑 Train Your Max Sustainable Pace
Hyrox rewards athletes who can hold a high effort for a long time, not those who can redline for short bursts. Incorporate workouts that challenge your ability to maintain threshold efforts for 45–75 minutes without crashing. Think Zone 3/4 efforts with mixed modal training.

🔑 CrossFit Helps… But Isn’t Enough
CrossFit alone will get you through Hyrox, but not necessarily through it fast. Many athletes who only trained CrossFit finished mid-pack. Those who blended structured endurance training (running, cycling) with strength work did significantly better.

🔑 Train Mental Grit for Long Efforts
This isn’t a 12-minute AMRAP. Hyrox takes 60–90 minutes of sustained discomfort. Practice longer, grindy efforts weekly—like 40-minute EMOMs or 60-minute zone 3 runs with calisthenics mixed in—to stretch your mental and physical endurance window.

🔑 Short on time to prep for Hyrox?
Our Build Your Engine: Running program is the perfect complement to your CrossFit training. In just six weeks, you'll target all three energy systems to boost your conditioning and improve running capacity—exactly what you need to thrive on race day.

The toes to bar box drill fixes so many issues. Th

The toes to bar box drill fixes so many issues. That's why it's a mainstay in our Toes To Bar Overhaul program.

#PerformancePlus #functionalfitness #gymnastics

Performance Plus helps you make sustainable progre

Performance Plus helps you make sustainable progress, gets you stronger while avoiding common MSK overtraining injuries and will help you Rx more workouts.

Try us for free. Link in our bio.

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