CrossFit workout program by Mat Fraser
HWPO Flagship
3 months free for life with annual
The community-based CrossFit workout plan
Join the HARD WORKING community with a comprehensive and approachable version of Mat Fraser’s CrossFit training regimen which helped him win the CrossFit Games five times. Follow thoughtfully designed CrossFit workouts split into PHASES that progress strength and work capacity, tailored to the CrossFit season. If you’re looking for a CrossFit program to push your personal bests, this is for you.
Short on time? Switch to FLAGSHIP 60 for a faster-paced 60-minute session. Training for longevity? FLAGSHIP MASTERS is built to support recovery, joint health, and sustainable progress that still feels like the CrossFit workouts you love.
Hwpo FLAGSHIP 2.0
CrossFit workout highlights
Great if you have some experience in CrossFit® workouts
Everyone in the COMMUNITY follows the same workout on the same day
Around 2 hours per workout, 4-6 sessions per week
Includes THREE CrossFit programs for different goals and schedules
Based on percentages, scaling and modifying to suit individual needs
Access to a gym equipped with CrossFit equipment required
Progress strength and work capacity to smash your PRs!
$49/month | $490/year
$49/month | $392/year
ALL ACCESS gives you full access to all HWPO programs. From beginner-friendly training and strength-focused plans to conditioning and functional fitness. Switch programs as your goals change and build a routine that supports your wellness all year long, not just in January.
Hwpo FLAGSHIP 2.0
CrossFit program information
Who’s the program designed for?
The community evolution of HWPO FLAGSHIP 2.0
Training volume and style
Track variants
Gym requirements
Equipment
Getting started
What to expect from our CrossFit workouts
HWPO flagship 2.0
HWPO FLAGSHIP 2.0 is our daily training program, the foundation of HWPO. Designed for athletes looking to progress and reach personal bests, this track combines strength, conditioning, and skill work into a comprehensive program that develops every aspect of fitness.
Each session is built around progressions and intent, with programmed metcons, accessory work, and optional add-ons to match your energy and goals.
Flagship 60
Our world-class coaches know that it’s not always easy to complete the full training prescription every day of the year. So, we’ve developed a 60-minute variant of FLAGSHIP 2.0 — same intent, less time.
FLAGSHIP 60 condenses the full track into a faster-paced version that lets you SHOW UP, get the work done, and stay consistent, even on busy days. It’s flexible, efficient, and built to help you make progress without compromise.
FLAGSHIP MASTERS
FLAGSHIP MASTERS is designed for athletes who want to keep showing up, pushing hard, and progressing, while training smarter for the long haul. It’s built around the same HWPO principles, adapted to support recovery, joint health, and sustained performance.
Training volume and intensity are thoughtfully adjusted to suit advancing athletes, with daily mobility and preparation work to keep your body ready for what’s next. Each week balances strength, conditioning, and skill progressions with focused recovery to make every session count.
Brought to you by Colette Casey, a Games-level Masters athlete and experienced coach who ensures every session supports longevity, progress, and smart training.
You’ll move with purpose, train with intent, and stay part of a community that values HARD WORK, no matter your age or experience. This is training for MASTERS who aren’t slowing down, just evolving.
Benefits of joining our CrossFit program
FAQs about our CrossFit program
Do I need a gym to complete this program?
How much time do I need?
What happens if I miss a day?
How many days of training will I receive at a time?
Can I cancel anytime?
How can I use my HSA/FSA pre-tax dollars to pay for HWPO programs?
What is FLAGSHIP 60?
How do I access the variant tracks?
Why should I choose annual program pricing?
What is HWPO ALL ACCESS?
*Do I get a free trial?
Get 2 weeks of CrossFit workouts for free
You won't be charged for the first 14 days of your plan. We'll automatically bill you on the 15th day if you remain subscribed.
*FREE TRIAL ELIGIBILITY
The HWPO Training free trial offer depends on your subscription type:
HWPO ALL ACCESS: Free trials are available to new users who haven’t subscribed to HWPO Training before.
Individual programs: Free trials are available to first-time subscribers of each monthly program. If you've already subscribed to one, you won’t get a second trial for that same program.
Fixed-length programs (one-time purchase) do not include a trial.
Select your plan
Select your plan
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Legacy day offer