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.
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.
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.
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.
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.
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.
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.
We understand that all athletes have times where other areas in life take us away from being able to train to the full capacity we may like to. This doesn’t mean there is no point in training, it just means we have to adjust and work with what we have available in order to keep progressing as athletes.
Athletes will be able to toggle back and forth to TIME LIMITED and PRO at any time at the touch of a button, allowing them to keep on track with their training and able to work around their life commitments optimally.
We also understand that some athletes respond and recover better with a slightly lower training volume, whether that be down to athlete body type, training age or actual age. There can be many reasons why an athlete may be able to progress further and better with a slightly lower volume approach.
What will be removed in the TIME LIMITED variation?
We always want to make sure there is a minimum dose of the stimulus in each area so no specific session type is sacrificed. As you can see from the examples, this may mean dropping the amount of sets of accessory work or dropping it down from 2 accessory movements to 1 or making a EMOM 40 an EMOM 28.
The volume that may be considered as ‘deliberate overload’ has been reduced down to the point where the stimulus has been exposed and adaptations can happen without the need for overloading.
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 2024 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 QUARTERS SEASON started on 2/26. The next opportunity to join HWPO PRO will be for the SEMIS SEASON. You can register from 4/22/24 to 4/28/24.
Training for HWPO PRO QUARTERS SEASON starts on 2/26.
Once registration closes, the next opportunity to join HWPO PRO will be for the SEMIS SEASON. You can register from 4/22/24 to 4/28/24.
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.
No, once a cycle has started you will not be able to sign up. You will have an opportunity to sign up at the next stage of the HWPO PRO program schedule.
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.
We'll let you know when registration is OPEN.
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.