As strength and conditioning continues to evolve, four major training methodologies dominate the conversation: CrossFit, Hyrox, Hybrid Training, and Sports-Specific Performance Training. Each has its own emphasis, culture, and performance outcome—but where do they overlap, and where do they stand alone?
To make sense of the landscape, we created a simple Venn diagram comparing the movement categories and training elements most commonly seen in each. Here’s what we found.
CrossFit is known for blending Olympic lifts, gymnastics, and endurance into constantly varied workouts. Its unique qualities include:
Yet, CrossFit shares functional strength, conditioning tools, and aerobic elements with both Hyrox and Hybrid Training—especially when it comes to sleds, carries, and ergs.
Hyrox delivers a predictable format: run 1km, complete a functional station, repeat 8x. It focuses on:
While less technical than CrossFit, Hyrox overlaps heavily with both Hybrid and CrossFit in terms of aerobic fitness, pacing, and functional strength demands.
Popularized by Alex Viada, Nick Bare, and Fergus Crawley, Hybrid Training focuses on building serious strength and endurance simultaneously.
What sets Hybrid Training apart is its broader endurance base:
It shares CrossFit’s commitment to versatility and Hyrox’s emphasis on aerobic/strength synergy—but it also dips into the endurance sport and triathlon worlds in ways the others do not.
Think of this as training tailored for athletic performance in sports like basketball, soccer, tennis, or golf. Core components include:
While it shares conditioning and strength traits with the other three, sports-specific training is uniquely focused on performance transfer to competition—not general fitness or aesthetic goals.
The sweet spot in the center of the Venn diagram?
These are universal tools that develop resilience, work capacity, and athleticism—no matter which camp you train in.
It depends on your goals:
No matter what you choose, the best training blends specificity, progression, and a little bit of fun.
Looking for a training plan that borrows the best of all four? Reach out—we specialize in programming that builds strong, fast, and functional humans.
