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HWPO STRONG

Registration is closed until 3/12

This program is designed to get you STRONG in the big three; bench, deadlift and squat. 12 week cycles with four primary training days per week. With a focus on strength progressions as well as a metcon and accessory work, plus two optional conditioning days in each week of training.

$
40
/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.
Register here from 10/30
Registration opens 10/30. Training begins 11/7.

HWPO STRONG

Highlights

Designed progressions to get you STRONG in bench, deadlift and squat
12 week cycles based on percentages
4 strength training days a week and a daily metcon, plus optional conditioning
90 minutes to 2 hours of training per session
Access to a gym and equipment required

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

OPEN-SEASON

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

Training in progress.
Registration CLOSED

OPEN-SEASON training will be over a 12 week cycle with continued strength progressions and a focus on base-building and technique. Gymnastics volume will increase. More classic metcons will be introduced to mimic workouts often seen in the OPEN, such as FOR TIME workouts, AMRAPs and CHIPPERS. The focus is to prepare for and train through the Games season Open.

Once registration closes, access will not be permitted until SEMIS SEASON cycle.
12 week cycle focused on getting you through the OPEN.
The goal is to continue base-building in strength and increase gymnastics volume.
Expect an increase in more traditional metcons (for time, round, chippers etc) to mimic workouts that often arise in the Open.
Training volume is 1-2 sessions per day, totally to 3-4 hours of training per day.

SEMIS SEASON

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

Pre-register 3/12/23-3/19/23

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 STRONG

Description

WHO’S THE PROGRAM DESIGNED FOR?

Rob Kearney, “The World’s Strongest Gay”, has designed HWPO STRONG for anyone looking to build strength in the big three; bench, deadlift, squat. If you’re simply looking to increase your max lifts, this is the program for you. If you want to increase your max lifts while also maintaining fitness, this program supports optional conditioning days.

TRAINING VOLUME AND STYLE

HWPO STRONG features four designated strength training days per week. The structure of each training day includes a warmup, a primary and secondary strength piece, as well as a metcon and strength accessory work. There are two optional conditioning days per training week with suggested conditioning to support fitness while building strength. Each HWPO STRONG session is about 90 minutes to 2 hours of training.

GYM REQUIREMENTS

Access to a gym or well equipped home gym is required for this program.

EQUIPMENT

Essential equipment for HWPO STRONG includes a barbell, plates, a squat rack, bench, dumbbells and bands. Cardio equipment and other program requirements are essential but easy to modify if you don’t have the right equipment.

ADDITIONAL INFORMATION

Each training day is supported with a coaching video from Rob Kearney to ensure you are hitting the proper stimulus of each day. You will re-establish a new PR in each lift on week 12 of the program. HWPO STRONG will then take you deeper into building strength beyond the first twelve weeks, allowing your central nervous system to adjust to new strength numbers before hitting new maxes deeper into the program.

No items found.
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 Rob Kearney, and we roll up our sleeves and get to WORK.

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.

Start your 14 day FREE trial of HWPO STRONG
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 STRONG today
Register your interest for HWPO STRONG
Register your interest for the 2023 CF Games Season and we'll notify you when new cycles launch.

HWPO STRONG

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

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When will training begin?

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Do I need a gym to complete this program?

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How much time do I need?

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What happens if I miss a day?

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We're here to help

Still not sure which HWPO Training program is right for you?
Check out the HWPO Help Desk for more FAQs or speak to our team on live chat.

Help Desk

FAQs

Expand arrow to show more text

When will training begin?

Expand arrow to show more text

Do I need a gym to complete this program?

Expand arrow to show more text

How much time do I need?

Expand arrow to show more text

What happens if I miss a day?

Expand arrow to show more text

Can I cancel anytime?

Expand arrow to show more text

Can I cancel anytime?

Expand arrow to show more text

How many days of training will I receive at a time?

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Who is SWEAT for?

We're here to help

Still not sure which HWPO Training program is right for you?
Check out the HWPO Help Desk for more FAQs or speak to our team on live chat.

Help Desk
Start your 14 day FREE trial of HWPO STRONG
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.
Get started now. Sign up to HWPO STRONG.
SHOW UP and get HWPO STRONG today
Register your interest for HWPO STRONG
Register your interest for the 2023 CF Games Season and we'll be in touch with updates on subscription.

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