Who’s the program designed for?

HWPO FLAGSHIP has been designed to meet you where your fitness where you’re at, the program is based on percentages, scaling and modifying allowing both beginner and advanced athletes to progress. The program is ideally suited to someone who has trained in functional fitness before.

Training volume and style

Each day starts with a coaching video from Mat Fraser to ensure you are hitting the proper intent and stimulus of each day. The structure of each session includes an intentional warm up, targeted strength progressions with strength accessory work, a metcon or monostructural conditioning such as rowing, running or swimming, and accessories. Occasionally, there is bonus/extra work out that would require an additional hour if you choose to complete it. HWPO FLAGSHIP requires around 2 hours per session to complete, 6 days per week. The program is built in 12 week cycles and is structured with a deload week every fourth week of the program to allow your body to properly recover while building strength and increasing capacity. 

Gym requirements

To get the most out of training access to a fully equipped gym is essential. If skill or equipment is limited, our extensive resource library, plus access to our HWPO Training coaches in the members only Circle channel will guide you in scaling and modifications.

Equipment

You can expect a variety of machine work on rower, bike erg, ski erg and echo bike as well as use of med balls, Dballs and sandbags. Additionally, barbells and plates, dumbbells, kettlebells and access to a rig will be required.