CrossFit Training

Strength. Engine. Skill.
Programmed together.

Affiliate programming serves the class. Yours should serve you, your weaknesses, your competition calendar, the strength numbers you are chasing. Pelaris builds CrossFit programs that match the athlete you want to be.

4-6

Sessions per week

5

Energy systems trained

12+

Skill lifts tracked

RPE

Auto-adjusts next session

Programme & Log Audit · Schoenfeld Volume Landmarks

Interactive Workout Split Analyser & 1RM Calculator

Audit your weekly movement patterns for push:pull symmetry and project 1RMs with RIR adjustments.

Open standalone calculator All 20 Science Tools
EST Workout Split & Volume Analyser
3 Peer-Reviewed Sources Full tool
Total Weekly Sets

50 sets

Schoenfeld Target: 10-20/muscle

Push : Pull Ratio

1.5 : 1

Target symmetry: 1.0 : 1

Quad : Hinge Ratio

1.5 : 1

Posterior chain balance

  • • Push-to-Pull ratio is 1.5:1. Add 6 weekly upper-back/row sets to balance shoulder mechanics.
  • • Quad-to-Posterior ratio is 1.5:1. Add 3 to 4 hinge/hamstring sets (RDLs or Nordic curls).
  • • One cardio session or fewer a week is unlikely to reach the WHO 150 to 300 minutes of moderate activity. If you can, add one or two easy Zone 2 sessions, ideally 6 hours away from lifting.

General fitness and training estimates only. Not medical advice.

Bring Your Hevy, Strong, Fitbod or JEFIT CSV into Pelaris
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾

Target Hypertrophy Band = 10–20 Hard Sets/Muscle/Week · Optimal Push:Pull ≈ 1.0 : 1.0

All CSV parsing and volume calculations run 100% locally in your browser. Warm-up sets (RPE < 6 or > 4 RIR) should not be counted toward your 10 to 20 weekly working sets.

  • • More quality sets generally means more muscle, and this meta-analysis is why your weekly volume grows deliberately rather than all at once. [Source]
  • • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
  • • The weekly movement target your plan aims at, 150 to 300 minutes of moderate activity plus regular strength work, comes straight from the WHO's global guidelines. [Source]
Read Concurrent Training & Weekly Volume Science → Switching from Hevy or Strong Guide Structure Your Training Week Rate My Workout Programme Tool Hevy Alternative Rate My Workout Programme PR & 1RM Tracker AI Body Scanning

General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.

EST 1RM & RIR Load Calculator
3 Peer-Reviewed Sources Full tool

Leave this at 0 RIR and the number is plain Epley on the reps you completed, the same as the Pelaris app shows for the same set. If you stopped short of failure, choose the reps you had left and they are added to the set.

Projected 1RM EST

116.7 kg

Epley · 5 effective reps

5-Rep Load @ 2 RIR

94.5 kg

Strength-Hypertrophy

8-Rep Load @ 2 RIR

87.5 kg

Hypertrophy Working Load

Reps % 1RM 0 RIR Max Target @ 2 RIR Training Zone
1RM100%116.5 kg106 kgMax Strength
2RM94%109.5 kg103 kgMax Strength
3RM91%106 kg100 kgMax Strength
5RM86%100 kg94.5 kgStrength-Hypertrophy
6RM83%97 kg92 kgHypertrophy
8RM79%92 kg87.5 kgHypertrophy
10RM75%87.5 kg83.5 kgHypertrophy
12RM71%83.5 kg79.5 kgHypertrophy
15RM67%78 kg74.5 kgMuscular Endurance

General fitness and training estimates only. Not medical advice.

Track Projected 1RM in Pelaris
About these numbers: Formula, guard-rails & 3 peer-reviewed citations ▾

1RM = Weight × (1 + Reps ÷ 30) · optional: add Reps in Reserve to Reps

Reynolds, Gordon and Robergs (2006) concluded that a one-rep max can be estimated well from multiple-repetition sets, and advised staying at or under about ten repetitions. Past that, the result is a rough guide because the set measures endurance and discomfort tolerance as much as maximal strength.

  • • Your projected 1RM is read off a hard multi-rep set, and this study is the evidence that a max can be estimated well without you ever having to test one. [Source]
  • • Reps in reserve is how we ask you to rate a set, a scale built so your effort on the day sets the load rather than a fixed number on paper. [Source]
  • • How your loads, sets and rest periods step up across a training block follows the American College of Sports Medicine's progression model for healthy adults. [Source]
Read Projected 1RM & Race Times Methodology → RPE & RIR Explained Progressive Overload Guide Strength vs Hypertrophy Rep Ranges PR & 1RM Tracker Hevy Alternative AI Workout Tracker Rugby S&C Coaching

General fitness and training estimates only, labelled EST. Not medical advice or a clinical diagnosis.

The four pillars

Every CrossFit program, balanced

The failure mode of affiliate programming is accidental bias, a week of skill-heavy sessions, then a week of pure metcons, then a deload that breaks nothing. Pelaris keeps the four pillars balanced week-on-week.

Strength foundation

Heavy singles, 3-rep maxes, technique work on the Olympic lifts. CrossFit rewards a big base. Pelaris builds strength on dedicated days, not buried inside a metcon, so progress is measurable and recoverable.

Engine capacity

Row, bike, run, ski, aerobic and glycolytic systems both matter. Pelaris programs interval work across all four modes with progressive load and clear purpose: threshold, repeat 1-min, sprint recovery.

Metabolic conditioning

The classic metcons. Pelaris builds them with intent, skill practice at pace, sustained pace pieces, and a small number of grinders. The balance between "test" and "build" that most affiliates get wrong.

Skill practice

Double-unders, muscle-ups, handstand walks, bar muscle-ups, ring skills. Pelaris front-loads skill work when you are fresh and schedules enough repetition for neural patterns to stick.

Pelaris workout log with CrossFit-style session tracking, strength sets, AMRAP round counts, and PR callouts

Track every format

Log the workout the way it was written

Strength sets at a prescribed percentage. AMRAP round + rep splits. EMOM completion check-ins. For Time with splits per round. Pelaris tracks them natively, no retro-fitting your workout into a generic tracker.

PR detection fires automatically on weight and rep-count records. Every set feeds back into the program so your next front squat day calibrates to the load you actually moved, not the one prescribed three weeks ago.

See all tracking features

Athlete profiles

Built for the athlete you already are

Competitor

Training 6 days a week. Two-a-days in-season. Programmed around upcoming events (Open, Quarterfinals, Semis). Skill-weighted with olympic lifting specificity.

Enthusiast

4-5 days a week, wants to be strong, conditioned, and skilled but has a life outside the gym. Balanced program with protected recovery. No accumulation phases that break you for deload weeks.

Returning lifter

Strength background, wants the conditioning that CrossFit gives without losing the numbers. Pelaris weights the strength block while building the engine from a low-load base.

Hybrid athlete

Also running, also lifting, also playing a sport. Pelaris coordinates all of it, CrossFit sessions become one pillar in a larger program, not the whole program.

See the shape of your month

Strength days, metcon days, skill sessions, recovery, laid out so you can see the periodisation before you live it.

Horizon view showing a month of CrossFit training with daily session types and weekly volume overview
Horizon, weekly + monthly overview of training volume, session types, and upcoming peaks.

Questions

CrossFit training, answered

Is Pelaris a CrossFit programming app? +
Pelaris generates programs that include CrossFit-style training when it fits your goals. It is not an affiliate programming feed, no daily WOD you have to accept. If you want a CrossFit-weighted program for a competition, Pelaris builds it. If you want strength-weighted with two conditioning days a week, Pelaris builds that instead. You describe the shape of athlete you want to be; the program follows.
How does Pelaris avoid overtraining? +
Every session logs RPE, soreness, and readiness. The JIT scheduler reads those signals and adjusts the next session, if fatigue is high, the next heavy squat day shifts back, the surrounding volume drops, recovery sessions appear. Most apps ignore the week you are in. Pelaris reacts to it.
Can I track CrossFit-style workouts (AMRAP, EMOM, For Time)? +
Yes. The tracker handles every CrossFit format, AMRAP with round / rep count, EMOM with per-minute check-ins, For Time with round-split timing, chippers, ladders, complex pieces. Each logged workout feeds back into your program so the next similar session calibrates to your actual pace.
I do CrossFit but want to train for a half-marathon, can Pelaris handle that? +
Yes. This is the classic "hybrid" problem, runners warn you off lifting, lifters warn you off running, neither knows how they co-exist. Pelaris programs them together. The strength block stays in, running volume is added progressively, and the two are scheduled so they do not interfere. You can have the engine and keep the numbers.
How does Pelaris handle Open / Quarterfinals prep? +
If you register a competition date, Pelaris structures the surrounding weeks around it: a build block leading in, a sharpening week just before, active recovery the day of. The program knows to reduce novel stimulus in the 10 days before, no new max attempts, no unusually high-impact conditioning, and to maintain sharpness in the skills that historically tripped you up.
Is it compatible with my box programming? +
You can run Pelaris alongside your box, the app understands when you have a scheduled class and will generate a complementary program that fills the gaps (additional strength, accessory work, aerobic base) rather than duplicating. Or you can use Pelaris as the primary program with your box sessions flagged as "sport session" for the methodology to reason about.

Stop guessing. Start training with intent.

Describe what you want to be good at. Pelaris builds the program that gets you there.

Start my program Read the methodology

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