HWPO SWEAT

Registration is closed until 6/4

HWPO SWEAT is 45 minutes a day of fun, no-fuss-fitness for all levels. If you’re looking to WORK HARD and get your heart pumping HWPO SWEAT is for you! No progressions on skills or movement techniques, just a workout to help you build CONSISTENCY in daily movement.

/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.

Registration opens 10/30. Training begins 11/7.

HWPO SWEAT

Highlights

Designed for all fitness levels/experience.

45 minutes of daily workouts.

Minimal equipment requirements.

Suitable for small home gym set ups.

Light weights and lots of reps.

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
Training finished

OPEN-SEASON

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

Registration CLOSED
Training finished

SEMIS SEASON

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

REGISTRATION CLOSED
Training in progress

SEMIS-SEASON is the next 12-week cycle in the HWPO PRO program, where we will be building off the OPEN-SEASON phase. You can expect more exposure to in-person event demands and high-skill gymnastic work such as pegboards, handstand walk ramps, and wall-facing HSPU. We’ll blend in more odd object work and strength & energy peaking for competition. A new feature of this phase is the addition of THREE different swimming ability levels.

This phase will offer FIVE different peak/tapering tracks, which will depend on YOUR competition schedule, ensuring you're at the right stage of training when it’s time to compete.

Once registration closes, access will not be permitted until GAMES SEASON cycle.

SEMIS-SEASON is a 12 week-cycle all about preparing for the Games season Semifinals.

More exposure to typical in-person event demands (testing historical event workouts).

Expect an increase in hig-skill gymnastics, odd objects and strength & energy system peaking for competition.

Training volume is 2 sessions per day, totally to 3-4 hours of training per day.

The program will feature 5 custom tracks. If you’re competing in the age group qualifiers or weeks 1, 2 or 3 of semifinals.. There is a specific track for each.

If you’re a PRO athlete that did not qualify for the season, an additional track is provided to keep you training and prepared for any mid-season competitions.

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 SWEAT

Description

WHO’S THE PROGRAM DESIGNED FOR?

Mat Fraser has designed HWPO SWEAT for anyone looking to build consistency in daily movement versus progression in skills and techniques. It’s a highly scalable program that can be adapted to any skill level, so if you’re just starting out or a seasoned athlete this one WILL make you SWEAT!

TRAINING VOLUME AND STYLE

HWPO SWEAT will get you in and out of the gym in 45 minutes with the daily workout programmed minute by minute. You can expect a combination of interval-style training, bodyweight and boot camp style fitness with lots of reps and light weights. This program has built-in rest periods and unique movement combinations to keep you active and each day of training exciting.

Get ready to WORK HARD and to SWEAT.

GYM REQUIREMENTS

Access to a fully equipped gym is not required for this program, it’s highly scalable and adaptable, ideally designed for small home gym setups and great for travel and hotel gyms.

EQUIPMENT

Minimal equipment used and primarily dumbbells, kettlebells and bands. Occasionally med ball, machines and a box.

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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 Mat Fraser, and we roll up our sleeves and get to WORK.

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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.

Mat Fraser

Chief Product Officer

Start your 14 day FREE trial of HWPO SWEAT

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 SWEAT today

Register your interest for HWPO SWEAT

HWPO SWEAT

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

HWPO

PRO

By Mat Fraser

$80 /month

Registration closed until 6/4

14 day free trial

$80 /month

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.

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.

The semis-season cycle is now closed for registration. Registration for the next cycle (GAMES SEASON) opens on 6/4/23. Register your interest for updates.

Hwpo PRO

Pro Standards

Placed top 300 in Quarterfinals

Ability to train 2 sessions per day 3-4 hours each

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

Watch the trailer

Pre-Season

10 week cycle - 10/24/22 to 1/2/23

Registration CLOSED
Training finished

OPEN-SEASON

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

Registration CLOSED
Training finished

SEMIS SEASON

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

REGISTRATION CLOSED
Training in progress

GAMES SEASON

GAMES-SEASON & OFF-SEASON TRACKS
Pre-register 6/4/23-6/11/23

9 week cycle - 6/12/23 to 7/31/23

The GAMES-SEASON track will focus on fully preparing athletes for the final stage of the competition. Here’s an overview of the key points to this cycle:

More exposure to the volume, intensity and workout styles you can expect at the GAMES

Increase in volume of Metcons

Ensure athletes are prepared for the unknown elements, such as Triathlons, Odd Object Carrying and Cycling

Strength and energy system peaking for competition

Training volume is TWICE a day with 2-3 hours per session

The OFF-SEASON track we will be working on STRENGTH, SKILLS & CAPACITY separately but still in line with the GAMES calendar. We’ll put you in the best position to work through all of the stages of qualification NEXT season without hitting any roadblocks.

Building strength, developing gymnastics skills and building a bigger aerobic capacity

Base building of foundations for seasons to follow

Goal setting process to focus on ironing out weaknesses

Hwpo Pro