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HWPO LIFT

By Aimee Anaya Everett

Registration is closed until 12/26

HWPO LIFT features thoughtfully designed progressions in the Olympic lifts, Snatch and Clean & Jerk coupled with an optional daily metcon. The primary focus for this program is on increasing your max lifts while working on positional strength, squatting, pulling and technique.

$
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 LIFT

Highlights

Gain strength in Olympic LIFTS - Snatch and Clean & Jerk
Focus on positional strength - squatting, pulling and technique
12 week cycles based on percentages
5 training days per week plus a daily metcon
Each training session should take roughly 90 minutes to 2 hours.
Access to a gym and equipment required

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

PRE-SEASON training is a 10 week cycle with strength as the primary focus. Pre-Season is the perfect time to build strength in your lifts. We are going to be targeting traditional strength movements like squat, deadlift and bench as well as building in our Olympic Lifts. It’s all about building a strong and solid core to support the weight off the floor, on your back or overhead.

Once registration closes, access will not be permitted until OPEN SEASON cycle.
The goal is to build a base for the season in the first 10 week cycle. 
Strength focused, gains are goals.
Zone 2 base-building work to sustain fitness while building strength.
Less volume with 1-2 sessions per day, totalling to 2-3 hours of training per day. Don’t worry, the volume will come.

OPEN-SEASON

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

Pre-register 12/26/22-1/1/23

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 the 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 this season by getting the most out of the various stages of the season. Each cycle has a different focus.

HWPO LIFT

Description

Who’s the program designed for?

Aimee has been coaching Olympic Weightlifting for 15 years and designed this program for anyone looking to focus on the Olympic Lifts; Snatch and Clean & Jerk. All about technique,  HWPO LIFT is not only going to teach you proper positioning but help you build a solid core and strong overhead positioning to support your LIFTS.

Training volume and style

HWPO LIFT is a thoughtfully-designed program based on a 12 week cycle progression. It is an on-going monthly subscription program building week to week. Alongside the priority of this program, your lifting, HWPO LIFT offers an additional daily workout for the fitness-minded athletes with metcons and conditioning. Each HWPO LIFT session is about 90 minutes to 2 hours of training.

Gym requirements

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

Equipment

Barbell, plates and a squat rack are the minimum required equipment needed. Additional equipment such as a bench, dumbbells and bands are needed for various accessories.

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 Aimee Anaya Everett, 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. Our well-rounded coaching staff is dedicated to your season to provide you every opportunity to WORK HARD.

Mat Fraser

HWPO PRO Head Coach and Competition & Mindset Expert

Steven Fawcett

HWPO PRO Program Manager

Rob Kearney

HWPO STRONG Head Coach and Strength/Strongman Expert

Aimee Anaya Everett

HWPO LIFT Head Coach and Olympic Weightlifting Expert

Jake Marconi

HWPO PRO Coach and Director of Programming

Harry Palley

HWPO PRO Coach and Chief Operating Officer

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

HWPO LIFT

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?

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 LIFT
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 LIFT.
SHOW UP and get HWPO LIFT today
Register your interest for HWPO LIFT
Register your interest for the 2023 CF Games Season and we'll be in touch with updates on subscription.

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