Browse 100+ Workouts
Curated training plans across six disciplines — from legendary CrossFit Hero WODs and Benchmark Girls to Hyrox race prep, Ironman triathlon blocks, competition programming, and general functional fitness. Every workout is free to use, remix, and compete on.
Six Disciplines. One Platform.
Pick a category to browse individual workouts with full movement breakdowns, scoring formats, and tips.
CrossFit Hero WODs
The most revered workouts in functional fitness — each honoring a fallen military hero. Murph, DT, Nate, The Seven, and more. The ultimate test of grit, endurance, and mental toughness. These are the workouts that define the sport.
Browse Hero WODs → 15 WorkoutsBenchmark WODs
The classic "Girl" WODs that define CrossFit benchmarks. Fran, Grace, Diane, Helen, Isabel, Cindy, and more. These are the universal standards — test yourself against athletes around the world and track your progress over time.
Browse Benchmarks → 15 WorkoutsCompetition & Advanced
Filthy Fifty, Fight Gone Bad, King Kong, CrossFit Total, and Open-style workouts. For athletes who want to push the limits of competition fitness with complex movements, heavy loads, and high-skill demands.
Browse Competition WODs → 15 WorkoutsHyrox Training
Race simulation, station-specific prep, pacing builders, and doubles strategy. Everything you need to crush your next Hyrox event — from sled push and ski erg intervals to full 8-station race simulations and transition drills.
Browse Hyrox → 15 WorkoutsTriathlon & Ironman
Brick sessions, open water swim prep, bike power intervals, run-off-the-bike training, and full race simulations. Structured plans for sprint, Olympic, 70.3, and full Ironman distances to build endurance and race-day confidence.
Browse Triathlon → 20 WorkoutsFunctional Fitness
Row tests, bike sprints, barbell complexes, squat programs, gymnastics EMOMs, kettlebell flows, and bodyweight burners. A versatile collection for every level of athlete — from beginner to advanced, minimal equipment to fully loaded gym.
Browse Functional →150+ Movements Across Every Discipline
Every workout on Fiz is built from a comprehensive movement library spanning barbell, gymnastics, cardio, kettlebell, strongman, swimming, and more.
What Makes the Fiz Workout Library Different
Most fitness apps give you a static list of workouts and call it a day. Fiz is different. Every workout in the library is a living, interactive document that you can use as-is, remix into your own version, compete on with friends, and track your progress against over time.
AI-Powered Creation
Every curated workout on Fiz was structured using the same AI workout creation engine available to every user. Describe what you want in natural language — "a 30-minute Hyrox station prep with sled push and ski erg" — and Fiz generates a fully structured session with proper movement selection, rep schemes, time caps, and rest intervals. You can then fine-tune it in the full manual editor before publishing.
The Remix System
Found a Hero WOD you love but don't have a weighted vest? Remix it. Swap the vest for extra reps, change the run distance, or replace pull-ups with ring rows. Every remix links back to the original workout, creating a network of variations that the community can explore. It's like forking a project on GitHub — but for training.
Structured Scoring & Leaderboards
Every workout on Fiz has a scoring format — time, rounds + reps, total load, or custom. When you complete a workout, submit your score and see where you rank on the leaderboard. Compare against friends, your gym, or the entire Fiz community. Track your progress on benchmark workouts over months and years to see real improvement.
Six Training Disciplines
Fiz covers the full spectrum of functional fitness training. The library is organized into six categories designed for different athletes and goals:
- CrossFit Hero WODs — 20 legendary workouts honoring fallen heroes. Murph, DT, Nate, The Seven, and more. These are the defining tests of the sport.
- Benchmark WODs — 15 classic Girl WODs used worldwide as universal fitness benchmarks. Fran, Grace, Diane, Helen, Isabel, and Cindy.
- Competition & Advanced — 15 competition-level workouts with complex movements and heavy loads. Filthy Fifty, Fight Gone Bad, King Kong, and CrossFit Open-style tests.
- Hyrox Training — 15 Hyrox-specific sessions covering race simulation, station transitions, pacing strategy, and doubles coordination.
- Triathlon & Ironman — 15 multi-sport sessions with brick workouts, swim drills, bike intervals, and full race simulations across sprint, Olympic, 70.3, and Ironman distances.
- Functional Fitness — 20 versatile workouts including row tests, barbell complexes, gymnastics EMOMs, kettlebell flows, and bodyweight circuits for every level.
Built for Athletes Who Program
Fiz isn't a follow-along app that tells you what to do. It's a platform for athletes who think about their training — who write their own programming, test variations, track data, and share what works. Whether you're a CrossFit competitor, a Hyrox racer, an Ironman triathlete, or someone who just loves a good barbell complex, the Fiz workout library gives you a starting point and the tools to make it your own.
Every workout supports AMRAP, EMOM, For Time, Ladder, Circuit, Tabata, and custom formats. The editor handles nested sections, so you can build complex multi-part sessions. And because every workout lives on Fiz, you get scoring, leaderboards, social sharing, and remix capability built in from day one.