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.
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.
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.
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.
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.
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.
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.
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.
HWPO PRO | ABOUT
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 depending on your chosen focus.
HWPO PRO | ABOUT
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.

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. PRO is available year-round for development training. If you are preparing for a competition we recommend you get in when the prep track launches to be fully prepared.
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? Learn how to switch to annual program 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.

*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.
BLACK FRIDAY TERMS
Programming offer: The 3 months free offer applies to new or upgraded annual memberships to any HWPO Training program purchased between 11/24 9AM ET and 12/1 9PM ET. This benefit repeats each year as long as the subscription remains active on the same annual plan without interruption. Switching programs or cancelling may remove the benefit.
Merch offers: Tracksuit set discounts apply when qualifying track pants and hoodies are purchased together in the same order. The free patch on orders over $125 is added automatically while inventory lasts (limit one per order). Once inventory is gone, the patch will no longer be added even if the cart qualifies.
All offers are time-limited, subject to change, and available while supplies last.
If you're an existing member looking to switch to annual pricing then visit our guide.