HWPO
PRO
3 months free for life with annual
No matter your goals, HWPO PRO is designed for athletes who want to compete at a higher level
Based on the training Mat Fraser used in his years of competition, this program has evolved with the lessons he’s learned since stepping off the floor. PRO is a progression-based system designed to develop athletes and prepare them for competition — whether you’re chasing elite podiums or competing within your MASTERS division.
Track variations allow athletes to switch between OFF SEASON and COMP PREP phases to align with individual goals, while the MASTERS track provides a dedicated path tailored to the unique demands, timelines, and recovery needs of Masters athletes.
Access to a fully equipped gym and additional training facilities, such as a track and a pool, is required. Two sessions a day, each lasting 2–3 hours of training. High-volume programming for dedicated professionals, with NO MODIFYING or SCALING.
PRO
This is the primary year-round track and forms the basis for all development track variations of HWPO PRO.
Thoughtfully design progressions with no specific modality focus. This track allows for continual development without peaking for a specific competition. Follow this track if you don't plan to compete in the immediate future to gain exposure and focus on weaknesses until you're ready to switch to COMP PREP.
PRO: Time limited
Our TIME LIMITED track features reduced volume and session lengths, thoughtfully designed by our expert coaching team to ensure athletes still achieve the intended stimulus for each workout.
There are many reasons an athlete may benefit from a lower-volume approach. Whether due to body type, training age, or actual age, reducing volume can enhance recovery, minimize injury risk, and support long-term progress.
PRO: Strength
This track will follow the same progressions as HWPO PRO. 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.
PRO: Engine
This track will follow the same progressions as HWPO PRO 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.
PRO: Comp Prep
Tailored to the demands of your target event, ensuring you develop the strength, skill, and endurance required for success. The program progresses through key training phases, refining movement efficiency, dialing in competition pacing, and exposing you to event-style workouts.
PRO: 2-week Peak
Designed to maximize readiness while allowing for recovery. Training volume is adjusted, intensity is strategically maintained, and competition-specific elements, such as transitions, mental preparation, and game-day strategies are fine-tuned. This ensures you arrive at your competition in peak condition, physically primed and mentally confident.
PRO: MASTERS
This isn’t a lighter version of PRO — it’s refined for where you are in your career. Training volume and intensity are thoughtfully adjusted, joint prep and mobility are prioritized, and movement progressions are tailored for continued strength and skill advancement.
Colette Casey leads HWPO MASTERS with years of coaching experience across multiple age brackets. A 3rd-place finisher at the 2023 CrossFit Games (35–39), she brings firsthand competitive insight to every session.
What to expect from pro masters
smarter Training to stay at the top of your game
- Programming aligned with the MASTERS competition season
- Reduced total volume with targeted intensity
- Daily mobility and joint preparation to enhance movement longevity
- Tailored recovery and accessory work
- Adjusted strength and skill progressions for advancing athletes
- A community of MASTERS athletes chasing the same standard
HWPO PRO | ABOUT
Program Information
Who’s the program designed for?
Training volume and style
Gym requirements
Equipment
HWPO PRO | ABOUT
PRO Commitments
TRAINING VOLUME
COMPETENCY EXPECTATIONS
Requirements
HWPO PRO | ABOUT
COACHINg STAFF
Meet the HARDWORKING coaching staff dedicated to the HWPO PRO program. Our team brings their combined talents to help you achieve YOUR goals. They're dedicated to your progression and making sure you have everything you need to SHOW UP and WORK HARD.
Member perks
FAQs
Do I need a gym to complete this program?
How much time do I need?
What happens if I miss a day?
Can I join anytime?
Can I cancel anytime?
How many days of training will I receive at a time?
Why should I choose annual program pricing?
Start your 14 day free trial to HWPO Pro today
Start your 14 day free trial to HWPOPRo
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.
Claim your first month free
*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.
