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HWPO FLAGSHIP

Registration is closed until 3/12

HWPO FLAGSHIP is our original track. A comprehensive and approachable version of Mat Fraser’s very own training regime. Thoughtfully designed 12 week cycles with themes in training to progress strength and work capacity. If you’re looking to push your personal bests, this is the program for you.

$
40
/month
14 day free trial
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.
Register here from 10/30
Registration opens 10/30. Training begins 11/7.

HWPO FLAGSHIP

Highlights

Great if you have some experience in functional fitness
Around 2 hours per day, 4-6 days per week on 12 week cycles
Based on percentages, scaling and modifying to suite individual needs
Access to a fully equipped gym required
Progress strength and work capacity to smash your PBs!

PRO STANDARDS

Placed top 300 in Quarterfinals
Ability to train 2 sessions per day 3-4 hours
245/155 snatch
275/185 clean and jerk
365/upper 200's back squat
10 or more unbroken ring muscle ups
Proficient in handstand walking
Proficient in butterfly and chest to bar pull ups
Access to all machines and equipment you expect to see in competition
Access to specialty equipment is also required such as axel bars, peg boards and various training implements such as a road bike, track and swimming pool
No modifications or scaling

Pre-Season

10 week cycle - 10/24/22 to 1/2/23

Registration CLOSED

OPEN-SEASON

12 week cycle - 1/2/23 to 3/20/23

Training in progress.
Registration CLOSED

OPEN-SEASON training will be over a 12 week cycle with continued strength progressions and a focus on base-building and technique. Gymnastics volume will increase. More classic metcons will be introduced to mimic workouts often seen in the OPEN, such as FOR TIME workouts, AMRAPs and CHIPPERS. The focus is to prepare for and train through the Games season Open.

Once registration closes, access will not be permitted until SEMIS SEASON cycle.
12 week cycle focused on getting you through the OPEN.
The goal is to continue base-building in strength and increase gymnastics volume.
Expect an increase in more traditional metcons (for time, round, chippers etc) to mimic workouts that often arise in the Open.
Training volume is 1-2 sessions per day, totally to 3-4 hours of training per day.

SEMIS SEASON

12 week cycle - 3/20/23 to 6/12/23

Pre-register 3/12/23-3/19/23

GAMES SEASON

9 week cycle - 6/12/23 to 7/31/23

Pre-register 6/4/23-6/11/23

Hwpo PRO

Pro Cycles

You will not be able to jump in and out of a cycle. Getting you fully prepared is our main goal and the pre-register dates allow you to start and end a thoughtfully designed cycle specific to the season timing. Once you register, you’re IN for the season. The pre-registration dates are only for those that did not get in on time and need another chance in the season to enter the program.

Our recommendation, if you’re truly looking to go PRO, is to get in early. Maximize your potential by getting the most out of the various stages of the season. Each cycle has a different focus.

HWPO FLAGSHIP

Description

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.

No items found.
The ONLY place to train with and be coached by 5x Fittest Man on Earth, Mat Fraser, is the HWPO TRAINING APP.
At HWPO Training, we seek to find the answers from experts, like Mat Fraser, and we roll up our sleeves and get to WORK.

HWPO PRO Coaching Staff

Not just one coach, but six on your team

Meet our HARDWORKING coaching staff dedicated to the HWPO PRO season and program. Not just one coach, but six on your team to get you to your goals. We are maximizing our team's talents and providing you with industry experts to prepare you for the 2023 CrossFit Games season and train you through it. Our well-rounded coaching staff is dedicated to your season to provide you every opportunity to WORK HARD.

Start your 14 day FREE trial of HWPO FLAGSHIP
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.
SHOW UP and get HWPO FLAGSHIP today
Register your interest for HWPO FLAGSHIP
Register your interest for the 2023 CF Games Season and we'll notify you when new cycles launch.

HWPO FLAGSHIP

Member perks

/01

JOIN our community of fellow HARD WORKERS

/02

CONNECT with our coaches and moderators

/03

Access EXCLUSIVE content curated by Mat

/04

Join Mat LIVE on monthly calls from Circle

/05

Exclusive members only PROMOS and PRIZES

/06

SUPPORT via our help desk and live chat

/01

JOIN our community of fellow HARD WORKERS

/02

CONNECT with our coaches and moderators

/03

Access to 6 HWPO PRO expert coaches

/04

Access EXCLUSIVE content curated by Mat

/05

Weekly LIVE coaching calls

/06

Exclusive members only PROMOS and PRIZES

/07

SUPPORT via our help desk and live chat

/08

Customized programming tailored to the CF Games Season

FAQs

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When will training begin?

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Do I need a gym to complete this program?

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How much time do I need?

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What happens if I miss a day?

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Can I join mid season?

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Can I cancel anytime?

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How many days of training will I receive at a time?

We're here to help

Still not sure which HWPO Training program is right for you?
Check out the HWPO Help Desk for more FAQs or speak to our team on live chat.

Help Desk

FAQs

Expand arrow to show more text

When will training begin?

Expand arrow to show more text

Do I need a gym to complete this program?

Expand arrow to show more text

How much time do I need?

Expand arrow to show more text

What happens if I miss a day?

Expand arrow to show more text

Can I cancel anytime?

Expand arrow to show more text

Can I cancel anytime?

Expand arrow to show more text

How many days of training will I receive at a time?

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Who is SWEAT for?

We're here to help

Still not sure which HWPO Training program is right for you?
Check out the HWPO Help Desk for more FAQs or speak to our team on live chat.

Help Desk
Start your 14 day FREE trial of HWPO FLAGSHIP
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.
Get started now. Sign up to HWPO FLAGSHIP.
SHOW UP and get HWPO FLAGSHIP today
Register your interest for HWPO FLAGSHIP
Register your interest for the 2023 CF Games Season and we'll be in touch with updates on subscription.

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