HWPO 60
Built on the same principles of the original HWPO program with cycles based on percentages, scaling and modifying but tailored to fit the busy athlete.
In and out of the gym in 60 minutes for 4-6 days each week.
The daily structure includes an intentional warmup, one focused strength piece and rowing OR a daily metcon. Concludes with accessory and core combined.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO PRO
Intended for athletes who want to compete at a higher level.
There is a start date to the program and it follows the season. Once the program begins, entry is not available until the following season.
The program includes higher volume, double sessions per day and higher skilled movements. There are prescribed weights and you will be expected to have out of gym sessions like trail running, hill sprints, swim workouts and track workouts.
The intent of the program is to replicate competition and get you ready for your next appearance on the big stage, mentally and physically.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO FLAGSHIP
The original HWPO Program designed by five-time CrossFit Games champion, Mat Fraser.
90 minutes of training a day centered around progressions on everything from rowing, back squats, and strict pull-ups.
For the everyday person to get as FIT as possible.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO CLASSIC
Workout styles included but not limited to couplets, triplets, AMRAPs and chippers .
A community-based daily workout. No progressions. Jump in, work hard.
20-35 minute workouts intended to be a throw down with friends.
Every Saturday, a longer workout with more components.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO SWEAT
From start to finish, 45:00 of HARD WORK through a combination of AMRAPs and EMOMs.
Bodyweight & boot camp style fitness using minimal equipment like dumbbells, kettlebells, bands.
Designed to build consistency in daily movement vs. progression in skills and techniques. SHOW UP & WORK HARD.
Equipment needs: HWPO Sweat requires SOME equipment, such as Dumbbells, kettlebells and medicine balls.