HWPO FLAGSHIP
HWPO FLAGSHIP
Product Description
HWPO FLAGSHIP is the original subscription programming track from HWPO Training, the exclusive fitness community founded and led by Rogue Athlete and 5x CrossFit Games champion Mat Fraser. This is a comprehensive and approachable version of Mat’s very own training regime, which he used during his lengthy reign as Fittest Man on Earth. It includes thoughtfully designed 12-week cycles with themes in training to progress strength and work capacity. If you’re looking to push your personal bests, this is the program for you.
An HWPO FLAGSHIP subscription can be utilized ONLY through the HWPO Training App, and is NOT available as a PDF.
Program Commitment: 2 hours per day, 4-6 days per week on 12 week cycles
Who It’s For: HWPO FLAGSHIP is ideally suited to someone who has trained in CrossFit before and looking to better their personal bests. Because the program is based on percentages, however, its use of scaling and modifying allows both beginner and advanced athletes to progress.
Format: Each day starts with a coaching video from Mat Fraser to ensure you are hitting the proper intent and stimulus of each day. The structure of each session includes an intentional warm up, targeted strength progressions with strength accessory work, a metcon or monostructural conditioning such as rowing, running or swimming, and accessories. Occasionally, there is a bonus/extra work out that would require an additional hour if you choose to complete it.
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HWPO FLAGSHIP Subscription Program
HWPO FLAGSHIP is the original subscription programming track from HWPO Training, the exclusive fitness community founded and led by Rogue Athlete and 5x CrossFit Games champion Mat Fraser. This is a comprehensive and approachable version of Mat’s very own training regime, which he used during his lengthy reign as Fittest Man on Earth. It includes thoughtfully designed 12-week cycles with themes in training to progress strength and work capacity. If you’re looking to push your personal bests, this is the program for you.
PROGRAM COMMITMENT
2 hours per day, 4-6 days per week on 12 week cycles
WHO IT'S FOR
HWPO FLAGSHIP is ideally suited to someone who has trained in CrossFit before and looking to better their personal bests. Because the program is based on percentages, however, its use of scaling and modifying allows both beginner and advanced athletes to progress.
PROGRAM FORMAT
Each day starts with a coaching video from Mat Fraser to ensure you are hitting the proper intent and stimulus of each day. The structure of each session includes an intentional warm up, targeted strength progressions with strength accessory work, a metcon or monostructural conditioning such as rowing, running or swimming, and accessories. Occasionally, there is a bonus/extra work out that would require an additional hour if you choose to complete it.
An HWPO FLAGSHIP subscription can be utilized ONLY through the HWPO Training App, and is NOT available as a PDF.
Equipment Needed
EQUIPMENT NEEDED:
Expect a mixed use of machines, to include, the rower, BikeErg, SkiErg, and Echo Bike, alongside the use of med balls, D-Balls, and sandbags. Additional equipment required includes: barbell and bumpers, dumbbells, kettlebells, and a rig or rack.
Concept 2 Rower
Concept 2 BikeErg
Concept 2 SKIERG
Rogue Echo Bike
Medicine Balls
Rogue D-Balls
Sandbags
Barbell & Plates
Dumbbells
Kettlebells
Rogue Rigs & Racks
Sample Day
Program FAQ
Gear Specs
Specifications:
- Digital Subscription Programming exclusively for HWPO Training App
- Original HWPO Program designed by 5-time CrossFit Games champion Mat Fraser
- 90 mins to 2 hours of training a day centered around progressions on everything from rowing, back squats, and strict pull-ups.
- Based on percentages, scaling, and modifying
HWPO Flagship - Program Information:
How it Works:
What Will I Get?
After purchasing the HWPO Flagship program subscription from Rogue, customers will be able access and follow the program on the HWPO app.
HWPO Access
Outside of full programming tracks, HWPO Training offers exclusive content curated by Mat Fraser, live monthly calls with coaches, and live chat support.
About HWPO Training:
Not merely a spokesperson for the brand, Mat Fraser is the Lead Programming Engineer at HWPO Training, and personally writes everything from the programming themes to the warmups, strength work, intervals, and accessories. Along with a small, select team, he tests each workout to ensure the intent and stimulus of each component and each session align. HWPO is named after Fraser’s personal mantra (“Hard Work Pays Off”) and its goal is to foster a supportive and hard-working fitness community.
