Your One-Stop Session Plan Shop


Coaches, we've got you covered through COVID-19.


How We're Adjusting to COVID-19

With every workout, you get 3 workout options (Competitor, Rxd, Fitness) plus a Partially Loaded track for at-home workouts.

What a plan looks like

To help your coaches up their game, we give you detailed coaching notes, the "why" behind the workout, goals and modifications for every fitness level, explainer videos, and customized warmups.
Image

Pat Barber

Pat is an L4 CrossFit Coach who travels the world consulting affiliates and leading workshops for CrossFit coaches. He’s put about 15,000 coaches through their L1’s. He was previously the Head of Coaches Development at NorCal CrossFit, where he managed 60+ coaches in the Bay Area. More about Pat…

Image

Taz Barber

Taz opened and ran the very first CrossFit affiliate in New Zealand after getting a BSc in Sports Science and a BA in Psychology at the University of Auckland. She’s competed in the CrossFit Games 4 times, and before she became a mom, she was on the Level 1 Seminar Staff team. More about Taz…

WE'RE INTEGRATED WITH THESE PLATFORMS:

Image
Image
Image

Session planning is more than just programming.

We write session plans to be used as a coaching development tool.

Session plans are study guides. As coaches read through the plans, they learn new ways to teach movements, they are forced beyond their comfort zones, they are stripped of their default substitutions and scales, they are challenged to coach differently. We give coaches the focus, the “why,” scales that preserve the stimulus, goals for each skill level, details, explanations, and briefs.

Read more...

We want to keep your members fit for life.

As a fitness-biased program, we aim to get your members as strong as they can be, without specializing or sacrificing other skills.

We believe the aim of a good GPP program should be to get people fit without wearing down their bodies or over stressing any one area. And, of course, to physically prepare them for whatever the world throws their way. Because we program for GPP, we generally only have one true focus every day.

If you look at a session plan, you will see that each plan has a general warmup, skill work, a workout and cool down. Yes, there are different components to a session, but those pieces are not all workouts in themselves. There is, for the most part, one workout and then all the other pieces are built around it, to support it. A major problem with the strength + metcon formula is that one session can include two to three workouts. When there are multiple workouts every day, there is little to no time to learn, practice, rest or coach. We see this as one of the biggest problems with many “CrossFit” programs — there are just too many workouts packed into one session. Our session plans are written by coaches for coaches, so we don’t pack a session so full that coaches can’t do what they do best: coach.

We program for decades of fitness, not just right here, right now. This is a long game.

Read more…

What Our Members Are Saying
Real world examples of switching to WUWO
  • “I just wanted to share some data with you. We’ve been using WUWO since April. We took a little heat when we went from what we had been doing, which was strength + metcon or the occasional skill + metcon, to the traditional CrossFit model that is WUWO.

    Over the last two days, I believe we completely silenced the critics.

    On Tuesday, of 20 athletes with previous Annie times, 19 PR’d. On Wednesday, of 68 athletes that came through our doors (roughly a third of our membership), 66 set a 1 rep max if they had not previously recorded one (brand new members) or PR’d. Myself included with a 5lb lifetime PR of 420. This is a mix of new athletes and athletes that have been with us since we started in our garage a little over two years ago. Thank you again for the awesome service you provide.”

  • “I would just like to say thank you for your amazingly detailed programming. We are just heading into our 6th year of affiliation, and this is the first time we have ever outsourced programming. Before, I had always seen it as cheating and I assumed I had to program to be a good coach. I was nervous about what the members would think when we told them.

    BUT!!! Since we signed up with Warmup & Workout at the beginning of 2016: Our membership has doubled. We have hired a new full-time coach. We have time to focus on coaching instead of programming. We have become better coaches, as we are coaching classes that take us out of our comfort zone. And my husband and I have a little more time together to spend with our family. It has been a massive success, and we would like to thank you for making our lives a lot easier and our members happier.”

  • “I’m a biased-program coach, so for the 7 years I’ve been programming, I totally went against what they teach us in the L1.

    I never did mono days or gymnastics days. I love lifting heavy and slow, and frankly, CrossFit hurts, running sucks and gymnastics progressions are slow and boring. So I program the way I workout.

    I totally missed the chance to develop well-rounded humans. At first, I was worried. The meatheads in the gym grumbled because we were following a non-biased program. I had no idea that I was actually injuring people — barbells every day, squats 2x a week, Olympic lifts… The general public doesn’t need that, and class, the way you program it, is healthy long-term and FUN.

    Now my clients love it. Injuries went way down. And people feel better. I’ll never switch.”

  • “I have to admit that when I first opened in 2011, I tried to fit as much as possible into each class, as this is the way it had been in my old box. It was a fear of mine when I first signed up for your programming. What I realise now, after also completing the Level 2, is that it was too much.

    Programming strength and a metcon left little time for an appropriate warm up and little time for coaching. Using your programming and what I learned at the Level 2 has brought a whole new feeling to the box.

    Our members are learning new skills and getting stronger and moving better because we have the time to coach them during the warm-up and workout prep. Our membership still continues to grow, and our athletes are happy.

    I even said to my partner last night that I do not know how we fit strength and a metcon in before. It was crazy. I would like to take this opportunity to thank you and Taz for the programming. It has saved us lots of time to focus on training new coaches and building the business.”

  • “The programming has been on point. I have made some considerable gains since starting a few months ago. My front squat 1RM is up to 355, triple at 325 with my previous 1RM being at 305. I’ve made some considerable improvements with my shoulder stability and strength even with torn labrums. Squat snatch was only at 170 but has since gone up to 205. I really appreciate your help. You guys have been awesome.”
  • “We have been in business for nearly 9 years, and programming has always been the thorn in our side. Our programming has certainly been progressive, but so has the time dedication.

    WUWO came directly off the heels of our Level 2 Certification. Our change of coaching style blended seamlessly with our new programming. Having a complete daily syllabus to follow takes all the logistics out of our hands. We simply execute!

    A piece of the puzzle we didn’t see coming is the ease of mind knowing that our athletes are taken care of when we aren’t coaching ourselves. We train our coaches to follow the daily syllabus with precision, adding their flair, knowledge, and energy. This has created an entirely different atmosphere.

    The response from our athletes has been all positive. They are enjoying the warm ups and mobility. The WOD’s have more focus, so athletes have increased their intensity without sacrificing form.

    As a small business, paying for programming has never been in the cards. Making the decision to go with WUWO has been a great decision. The time that was dedicated to programming each month can now be divided into coaching energy and personal time.”

 

The Gym Program’s Monthly Focus

Every month, we like to challenge members to improve skills that are difficult for the majority.


June 2020 — Project Inverted
We're bringing back some sessions from August 2019's Project Inverted, but we're changing things to be more at-the-box and at-home friendly. These pieces are programmed 3x a week for 10 minutes, each building on the next. A small amount of exposure keeps people wanting more, which means more enthusiasm and less burnout. We're going to build your members' confidence in getting upside down and improve their ability to move their bodies in specific situations -- like an unexpected fall or getting tossed over the handlebars -- so they're better prepared for whatever life throws their way!
July 2020 — Fitness
In July, we're revisiting April 2017 for some solid GPP goodness, with some updates, of course. Here are some of the hurts-so-good days you can look forward to: As for Heroes and Benchmarks, we've got Yeti and DT, Double Grace, and Helen, and for Max Effort WODs, we're going for Power Snatch, Back Squat, and Power Clean. We believe the aim of a good GPP program is to keep your members fit for life. Our goal is decades of fitness, not quick wins. So, if we're focusing on anything this month, it's pushing those thresholds, reminding people that the training they want the most is often what they need the least.

Choose A Plan

    WUWO Programs

    From: $39

    Select any combination of programs, and then click add to cart.

    Select options
    Choose A Fair Price
    A GPP program for 60-min classes. 7 plans per week.
    From: $39 / month
    An add-on to the Gym Program. 5 plans per week.$50 /mo
    A 12-week, 2 days per week, Olympic lifting program.$229
    A 16-week, 1 day per week, Olympic lifting program.$179
    For teenagers, ages 12 - 18. Monthly subscription. 5 plans per week.$79 /mo
    A 4-month program for teenagers (ages 12 - 18).$239
    For kids, ages 7 - 12. Monthly subscription. 5 plans per week.$79 /mo
    A 4-month program for kids (ages 7 - 12).$239
    Total Cost: $0

    (monthly plans will be pro-rated for the first month)

    SKU: WUWOgroup_apex Categories: , Tag:

    Description

    Select any combination of programs, and then click add to cart.

  • Count on secure payments
  • Cancel anytime, no obligation
  • Start with a pro-rated discount (after the first of the month)
  • Get instant access to your member dashboard and session plans

Exchange rate terrible? Let’s talk.