--- id: hwpo_training name: HWPO (Hard Work Pays Off) aliases: [HWPO, Mat Fraser training, HWPO training program] category: program system: crossfit goal: Build elite-level CrossFit capacity by training twice daily with dedicated AM aerobic / gymnastics sessions and PM strength + metcon sessions; optimized for athletes aiming at Open top 10% and sanctional competition goals: [athletic_performance] level: advanced duration_weeks: 12 frequency_per_week: 10 periodization: concurrent_block origin: classic progression_model: > Strength work follows wave loading: 4 weeks of accumulation (5×5 at 70–80%), 4 weeks of intensification (5×3 at 80–90%), 2 weeks of realization (3×1–2 at 90–97%). Benchmark WODs are re-tested every 4 weeks; score or time improvement drives progression. Energy system work is periodized by block: weeks 1–4 aerobic base priority, weeks 5–8 threshold and lactic capacity, weeks 9–12 Open-style peak intensity. exercises: - ref: back_squat role: primary frequency_per_week: 3 technical_notes: > PM strength session Monday/Wednesday/Friday. Block 1: 5×5 at 70–80% 1RM. Block 2: 5×3 at 80–90%. Block 3: work up to heavy double or single. Primary lower-body strength driver; strength reserve directly reduces metabolic cost of thrusters, wall balls, and overhead squats in metcons. - ref: power_clean role: primary frequency_per_week: 3 technical_notes: > AM Olympic lifting technical session Monday/Wednesday/Friday. Technique emphasis at 75–85% 1RM, 3–5 singles. Touch-and-go cycling at 50–60% 1RM in conditioning context. HWPO prioritizes barbell cycling efficiency for metcon application. - ref: clean_and_jerk role: primary frequency_per_week: 2 technical_notes: > PM Olympic lifting Tuesday/Thursday. Heavy singles or doubles at 85–92% 1RM on the strength day. Competition-style full squat receiving preferred over power receiving for absolute load development. - ref: snatch role: primary frequency_per_week: 2 technical_notes: > AM technical session Tuesday/Thursday. Power snatch at moderate loads (70–80% 1RM) for cycling efficiency; full squat snatch at heavier loads for strength development. Reinforces the AM CNS-fresh skill-acquisition principle. - ref: overhead_press role: secondary frequency_per_week: 2 technical_notes: > PM pressing component Monday/Thursday. Strict press 4×5 for shoulder strength reserve. Supports kipping HSPU cycling capacity and push jerk overhead position. - ref: pullups role: primary frequency_per_week: 5 technical_notes: > AM gymnastics session daily. Strict pull-up volume for structural strength; kipping and butterfly pull-up cycling in conditioning context. Volume varies: strict 3×5 weighted AM, unbroken sets in PM metcons. High frequency is the HWPO signature. - ref: handstand_push_ups role: primary frequency_per_week: 3 technical_notes: > AM gymnastics Monday/Wednesday/Friday. Strict HSPU volume sets for pressing strength. Kipping HSPU in PM metcons; deficit HSPU for advanced athletes (4 cm plates). - ref: ring_dips role: secondary frequency_per_week: 2 technical_notes: > AM gymnastics Tuesday/Thursday. Strict ring dips for shoulder stability and pressing endurance. Supination at top; full depression at bottom. - ref: toes_to_bar role: secondary frequency_per_week: 3 technical_notes: > Included in AM core and gymnastics sessions and PM metcons. Kipping toes-to-bar for high-rep efficiency; strict leg raises for structural anterior core strength. - ref: double_unders role: secondary frequency_per_week: 5 technical_notes: > Integrated into AM warm-up and conditioning sessions. 2–3 minutes of unbroken double-unders as warm-up tool and metcon component. Efficiency target: 100+ unbroken. - ref: conventional_deadlift role: secondary frequency_per_week: 2 technical_notes: > PM strength Tuesday/Thursday. 4×3–5 at 80–87% 1RM. Posterior chain strength for heavy deadlift metcon WODs (Diane-style). - ref: rowing_ergometer role: primary frequency_per_week: 5 technical_notes: > AM monostructural aerobic work. Zone 2 steady-state (60–70% max HR) 20–40 minutes Monday/Tuesday/Thursday. Interval rowing (2K repeats, 500m repeats) Wednesday/Friday. The aerobic engine is the foundation that supports all lactic capacity. - ref: wall_ball_shots role: secondary frequency_per_week: 3 technical_notes: > PM metcon component. 20 lb / 9 kg target at 10 ft. Standard conditioning element in HWPO metcons; combines squat mechanics with vertical throw power. sources: - title: "HWPO Training Program" author: "Fraser, M." year: 2021 publisher: "HWPO Training LLC" credibility: practitioner - title: "Interference between concurrent resistance and endurance exercise: molecular bases and the role of individual training variables" author: "Fyfe, J. J., Bishop, D. J., Stepto, N. K." year: 2014 journal: "Sports Medicine" volume: 44 issue: 6 pages: "743-762" doi: "10.1007/s40279-014-0162-1" credibility: review --- # HWPO (Hard Work Pays Off) Created by Mat Fraser — five-time CrossFit Games Champion — HWPO is structured around a two-a-day framework that separates aerobic / gymnastics work (AM) from strength and high-intensity conditioning (PM). The guiding principle is that the AMPK pathway activated by aerobic conditioning in the AM must return to baseline before the PM session stimulates mTOR-dependent strength and hypertrophy adaptations; a minimum 4–6 hour gap (8 hours optimal) between sessions is non-negotiable. ## Who This Is For - Advanced CrossFit athletes aiming at Open top 10% placement or sanctional qualification - Athletes who have completed an intermediate program and have established gymnastics fundamentals (kipping pull-ups, toes-to-bar, kipping HSPU, double-unders) - Prerequisites: Back squat ≥ 2.0× BW, Power clean ≥ 1.0× BW, Fran ≤ 5:00 ## Weekly Schedule | Session | Day | AM Focus | PM Focus | |---------|-----|----------|----------| | Day 1 | Monday | Aerobic row + gymnastics (pull-ups, HSPU) | Back squat + Olympic + Metcon | | Day 2 | Tuesday | Zone 2 run/row + snatch technique | Clean & jerk + Deadlift + Metcon | | Day 3 | Wednesday | Aerobic row + gymnastics (rings, TTB) | Back squat + Olympic + Metcon | | Day 4 | Thursday | Zone 2 bike/row + C&J technique | Overhead press + Deadlift + Metcon | | Day 5 | Friday | Aerobic row + gymnastics (HSPU, pull-ups) | Back squat + Olympic + Metcon | | — | Saturday | Active recovery or long aerobic (60–90 min easy row) | — | | — | Sunday | Full rest | — | ## Block Periodization **Block 1 (Weeks 1–4) — Aerobic Base & Strength Accumulation** | Component | Volume/Intensity | |-----------|-----------------| | AM aerobic | 20–40 min Zone 2 daily | | Strength (Squat, DL) | 5×5 at 70–80% 1RM | | Olympic lifting | Technique focus 70–80% | | Metcon time domain | 12–20 min aerobic threshold | **Block 2 (Weeks 5–8) — Threshold & Strength Intensification** | Component | Volume/Intensity | |-----------|-----------------| | AM aerobic | 15–25 min + 1–2 interval sessions/week | | Strength | 5×3 at 80–90% 1RM | | Olympic lifting | Heavy singles 85–90% | | Metcon time domain | 6–12 min lactic threshold | **Block 3 (Weeks 9–12) — Open Peaking & Realization** | Component | Volume/Intensity | |-----------|-----------------| | AM aerobic | 10–20 min; reduce volume 40% | | Strength | 3×1–2 at 90–97% 1RM | | Olympic lifting | Competition singles | | Metcon time domain | 2–8 min peak intensity | ## Sample WOD Formats (PM Metcons) **Sprint (Lactic, 3–6 min):** "Grace" — 30 Clean & Jerks for time @ 60/43 kg **Threshold (8–15 min):** 5 rounds: 10 Toes-to-Bar + 10 Wall Balls + 10 Box Jumps **Aerobic Chipper (18–25 min):** For time: 1K Row → 50 Double-Unders → 30 Pull-ups → 20 Power Cleans (70/47 kg) → 10 Bar Muscle-ups ## Progression - **Strength**: Wave loading across blocks (accumulation → intensification → realization) - **Benchmark WODs**: Re-test same benchmark every 4 weeks; time or score improvement = progression - **Two-a-day recovery signal**: If PM session quality drops on >2 consecutive days, reduce AM session duration by 30%; restore PM quality before resuming AM volume > Prerequisite programs: `crossfit_intermediate`, `crossfit_competition_prep`. Related guides: `crossfit_advanced_guide`.