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 through peaks and program tapering specific to season events.
Access to a fully equipped gym and additional training facilities, like a track and pool, are required. Two sessions a day with each session ranging from 2-3 hours of training each. High volume programming for dedicated professionals, with no modifying or scaling.
Hwpo PRO
Athletes must have the ability to train for two sessions per day, five days a week, with one recovery day and one FULL rest day. The ‘Time Limited’ variant of HWPO PRO will reduce overall training time over both sessions.
Note: These times may fluctuate throughout the season.
Hwpo Pro
Our main goal is to get you fully prepared, and joining at the start of a new phase is best for you to SHOW UP for each season stage. Once you register, you’re IN. Select the track variant that best suits your goals and start training toward the next stage of your competition.
If you’re truly looking to go PRO, we recommend getting in early. Maximize your potential by taking advantage of the various stages of the season. Each cycle has a different focus.
Our OFF SEASON track will be aimed at athletes looking to compete in the 2025 Games season and prepare Age Group MASTERS and TEENS qualifying for the Games in 2024. Whatever your goal, whether you want to stay in shape or go HARD and start training for next season immediately, we’re expanding OFF SEASON training with FIVE variations. Coach Ste has covered everything you need to know in the video below:
Training for the 2025 season will look to hit its first peak for the Quarterfinals. Training will generally be well balanced between STRENGTH, CONDITIONING, and SKILLS, with in-depth progressions to develop each of those areas.
This track will have the same content as the regular PRO OFF-SEASON but approximately 33% less total volume for athletes with less time to train or respond better to slightly lower volume. There will often still be two sessions daily, each being a little lighter volume-wise. This is perfect for athletes who want to remain in shape for local/off-season competitions, or don’t regularly have enough time to train for several hours.
This track will follow the same progressions as OFF-SEASON. However, it will see an increase in STRENGTH work, often involving a little more exposure to higher percentages and/or a higher volume of accessory work. In addition, conditioning will reduce to allow for more energy availability and recovery for/from the strength sessions.
This track will follow the same progressions as OFF-SEASON with increased conditioning pieces. The coaching team will adjust the training order to allow for more energy availability in the conditioning sessions. This will target the athletes who generally struggle with the longer-time domain metcons at competitions. You can also expect a reduction in the intensity (drop in percentages) and volume of strength work to allow for the aerobic focus.
This track is specifically for MASTERS or TEENS who have qualified for their respective Games in August 2024. Training will focus on preparing athletes for this competition, and once this has finished, athletes will be encouraged to drop into an OFF SEASON track.
Hwpo Pro
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 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.
Training for HWPO PRO SEMIS and OFF SEASON started on 4/29. The next opportunity to join HWPO PRO will be for the OFF SEASON. You can register from 6/10/24.
The current phase of HWPO PRO is OFF SEASON. Training began on 6/10/2024. The next season focus will be PRE SEASON and cycle dates will be announced once CrossFit® has released the 2025 Games schedule.
Yes, access to a fully equipped gym is required. Access to additional training facilities such as a track and a pool is also required. You will be expected to have out of gym sessions such as trail running and hill sprints.
HWPO PRO programming is broken down into two sessions a day. Each session is about 2-3 hours
Short on time? We now offer a time-limited toggle available within the app.
This program is designed for advanced athletes aiming to make competing in sport a career. With the amount of volume provided in this program, it is not suggested to miss too many days nor is it suggested to “make up” training days.
If you find you are not able to complete the training as prescribed due to life events please consider following another HWPO Training program that will allow for consistency and progress.
Yes, you can join HWPO PRO at any point. However, to make the most of this track, we recommend joining early at the start of a training season.
Yes you can cancel your subscription at anytime. Monthly billing is automated.
You will receive 7 days of training at a time.
If you're committed to SHOWING UP and WORKING HARD, select annual pricing and save 20% on your programming compared to monthly plans.
Already a member? You can request to switch from monthly to annual pricing here.
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.