HWPO PRO

Registration is closed until 6/4

HWPO PRO is intended for athletes looking to COMPETE at a HIGHER LEVEL. Based specifically on Mat Fraser’s training from his years of competition and experience. PRO is a progression based program designed to follow the CrossFit Games Season.

The semis-season cycle is now closed for registration. Registration for the next cycle (GAMES SEASON) opens on 6/4/23. Register your interest for updates.

/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.

Next cycle registration opens on 6/4/23

Registration opens 10/30. Training begins 11/7.

Next cycle registration opens on 6/4/23

HWPO PRO

Highlights

Designed for athletes aiming to compete in sport as a career

Follows the CrossFit Games season

Access to fully equipped gym and additional training facilities required

Two sessions a day, each session is about 2-3 hours

High volume programming for dedicated professionals

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
Training finished

OPEN-SEASON

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

Registration CLOSED
Training finished

SEMIS SEASON

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

REGISTRATION CLOSED
Training in progress

SEMIS-SEASON is the next 12-week cycle in the HWPO PRO program, where we will be building off the OPEN-SEASON phase. You can expect more exposure to in-person event demands and high-skill gymnastic work such as pegboards, handstand walk ramps, and wall-facing HSPU. We’ll blend in more odd object work and strength & energy peaking for competition. A new feature of this phase is the addition of THREE different swimming ability levels.

This phase will offer FIVE different peak/tapering tracks, which will depend on YOUR competition schedule, ensuring you're at the right stage of training when it’s time to compete.

Once registration closes, access will not be permitted until GAMES SEASON cycle.

SEMIS-SEASON is a 12 week-cycle all about preparing for the Games season Semifinals.

More exposure to typical in-person event demands (testing historical event workouts).

Expect an increase in hig-skill gymnastics, odd objects and strength & energy system peaking for competition.

Training volume is 2 sessions per day, totally to 3-4 hours of training per day.

The program will feature 5 custom tracks. If you’re competing in the age group qualifiers or weeks 1, 2 or 3 of semifinals.. There is a specific track for each.

If you’re a PRO athlete that did not qualify for the season, an additional track is provided to keep you training and prepared for any mid-season competitions.

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 PRO

Description

Who’s the program designed for?

Designed to replicate competition, HWPO PRO is a progression based program for serious HARD WORKERS preparing for their next appearance on the BIG STAGE, mentally and physically. It follows the CrossFit Games Season which includes the Open, Quarterfinals, Semifinals and the Games.

Training volume and style

To be competition ready you’ll need to WORK HARD, so there’s no scaling or modifying for the program or movements. HWPO PRO has two sessions a day, each session is about 2-3 hours. Proficiency in barbell movements and high skill gymnastics is required.

Gym requirements

Access to a fully equipped gym is essential. For HWPO PRO athletes will be expected to have out of gym sessions such as trail running, hill sprints, track sessions and swim workouts.

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. Access to specialty equipment is also required such as axel bars, peg boards and various training implements such as a road bike.

Availability

Registration is currently closed, you will be able to enter the next cycle (SEMIS SEASON) on 3/12/23.

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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.

Get Started

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.

Mat Fraser

Chief Product Officer

Steven Fawcett

HWPO PRO Program manager

Jake Marconi

Director of Coaching

Harry Palley

Chief Operating Officer

Rob Kearney

HWPO STRONG Head Coach

Aimee Anaya Everett

HWPO LIFT Head Coach

Start your 14 day FREE trial of HWPO PRO

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 PRO today

Next cycle registration opens on 6/4/23

Register your interest for HWPO PRO

HWPO PRO

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

HWPO

PRO

By Mat Fraser

$80 /month

Registration closed until 6/4

14 day free trial

$80 /month

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.

HWPO PRO is intended for athletes looking to COMPETE at a HIGHER LEVEL. Based specifically on Mat Fraser’s training from his years of competition and experience PRO is a progression based program designed to follow the CrossFit Games Season.

The semis-season cycle is now closed for registration. Registration for the next cycle (GAMES SEASON) opens on 6/4/23. Register your interest for updates.

Hwpo PRO

Pro Standards

Placed top 300 in Quarterfinals

Ability to train 2 sessions per day 3-4 hours each

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

Watch the trailer

Pre-Season

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

Registration CLOSED
Training finished

OPEN-SEASON

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

Registration CLOSED
Training finished

SEMIS SEASON

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

REGISTRATION CLOSED
Training in progress

GAMES SEASON

GAMES-SEASON & OFF-SEASON TRACKS
Pre-register 6/4/23-6/11/23

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

The GAMES-SEASON track will focus on fully preparing athletes for the final stage of the competition. Here’s an overview of the key points to this cycle:

More exposure to the volume, intensity and workout styles you can expect at the GAMES

Increase in volume of Metcons

Ensure athletes are prepared for the unknown elements, such as Triathlons, Odd Object Carrying and Cycling

Strength and energy system peaking for competition

Training volume is TWICE a day with 2-3 hours per session

The OFF-SEASON track we will be working on STRENGTH, SKILLS & CAPACITY separately but still in line with the GAMES calendar. We’ll put you in the best position to work through all of the stages of qualification NEXT season without hitting any roadblocks.

Building strength, developing gymnastics skills and building a bigger aerobic capacity

Base building of foundations for seasons to follow

Goal setting process to focus on ironing out weaknesses

Hwpo Pro