Event programsHybridStrengthRowingRunning

CrossFit Open: 9 weeks, peaks at ~4 h.

Three weekly workouts, each a 10–20 min mixed-modal test — wall balls, box jump-overs, dumbbell work, pull-up to muscle-up ladders, burpees over the bar, cleans and thrusters. That's the intermediate plan; beginner runs 9, advanced runs 9 weeks.

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Your race day, your level, your hours.

This is the real plan on a real calendar: the same engine Helios runs when you start a program, working on your date right here in your browser.

Pick a level and a race day to see the plan laid onto a calendar.

Written for where you are.

Beginner

Eight weeks of prep for a Scaled or Foundations Open: gymnastics skill, Open-style pieces, light barbell cycling and easy rowing, then the Open.Shortest runway 4 weeks · research minimum 5 · 3 sources

9 wk

2-3.25 h a week

Intermediate

Eight weeks of prep for an Rx Open attempt: Open-style pieces, Rx gymnastics and barbell cycling, threshold and interval rowing, then the Open.Shortest runway 4 weeks · research minimum 7 · 3 sources

9 wk

2-4 h a week

Advanced

Eight weeks of prep for a competitive Rx Open: doubles on Monday and Thursday (strength or barbell, then advanced gymnastics), two mixed-modal pieces and an erg session a week, then the Open.Shortest runway 4 weeks · research minimum 9 · 3 sources

9 wk

2.75-6.5 h a week

The checklist comes with it.

T-7Check this season's schedule: release day, submission deadline and redo rules change year to year (historically a Thursday release and a Monday deadline — not confirmed for 2027).

T-1Watch the movement-standards video for the workout. Book a judge or set up valid video.

race morningCorrect division loads. Chalk and grips are allowed (unlike HYROX). Jump rope; shoes that work for both barbell and jumping.

afterAfter workout 3: 3–5 days of transition (Advanced 5–7).

Every plan cites its homework.

Engine gap: the Open is three race weeks (workouts 1–3 on consecutive Fridays), and Helios lays exactly one race week per goal race, so the plan's calendar runs to workout 1; workouts 2 and 3 are in its race-session note (repeat the race-week pattern for two more weeks). The format itself changes year to year — 5 weeks through 2019, 3 weeks of 3–4 workouts since 2021; the 2027 dates (18 Feb – 8 Mar) come from the Games site navigation only. Open predictors come from one small cohort (Mangine 2020, n = 16). Minimum runways are consensus.

Invite-only · waitlist

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Helios opens up slowly: every new athlete is set up by hand. Tell us the race and the date and you'll hear from us as spots open.

CrossFit Open: 9 weeks, peaks at ~4 h.

Your race day, your level, your hours.

Written for where you are.

The checklist comes with it.

Every plan cites its homework.

Got a race on the calendar?

Something else on the calendar?