Competitor Add-on


A strength and volume add-on to our Gym Program.
Designed to get your top athletes competition-ready.


2-Week Free Sample

Unlike other competitor programs, this is not a stand-alone product — this program is used in combination with our Gym Program. And here’s how it works: Your athlete will attend the day’s regular class and also perform the workout from the Competitor Program.

What you get in every session plan
Strength

Athletes will build a foundation through developing strength that will enable them to handle any task a competition can throw at them (without sacrificing other areas of fitness).

Volume

Competitors will be given an additional 30-60 min of training volume in an effort to meet the demands competing in the sport of fitness will require.

Higher-Level Skills

This program is built for serious athletes who want to get better at highly technical movements like snatches, muscle ups and handstand pushups.

GPP Combo

This program is an extension of our GPP Gym Program, and it is built for athletes who need to improve in every domain — from strength to gymnastics to endurance.

Workout Notes

With every plan, you get tips on when to perform the workout (before or after your regular group class), what the goal of the day is, and strategies to improve performance.

5 Plans Per Week

This program includes intentional rest days to ensure that athletes are performing workouts at maximum effort, with adequate time for recovery.

This program is an add-on to our GPP Program.
This program is great way to make everyone happy. Your go-getters and competitors get the extra work they need without forcing your everyday clients to follow a biased-program.

Unlike other competitor programs, this is not a stand-alone product — this program is used in combination with our Gym Program. And here’s how it works: Your athlete will attend the day’s regular class and also perform the workout from the competitor program. Sometimes the athlete will perform the competitor workout before regular class and sometimes they will perform it afterward (and sometimes they will have stuff to do before and after the workout).

Each training day, competitors will be given an additional 30-60 min of training volume to be performed along with a regular class workout (at the Competitor or Rxd levels). So in total, competitors will train 90 -120 minutes a day, 5 days a week.

Get Two Weeks of Free Plans


Why should I offer this at my facility?
The Competitor Program is built to complement our Gym Program. This level of integration is uncommon. People usually drop a competitor program on top of their facility’s program, even though the two do not fit. By design, our Competitor Program is mean to be paired with our GPP Gym Program.

Every gym has a group of athletes who want to train harder. Some actually want to compete and others just like to go hard for fun. The problem is that these athletes rarely follow the same program, so in your group of top athletes, there could be four different programs these athletes are using on top of your program. The programs certainly are not built to complement each other, and you have no control over what these athletes are doing.

Furthermore, athletes perform the workouts alone, with no instruction from coaches, no support from other members, and no shared training with other athletes. This can lead to a divisive, us-versus-them vibe in your gym.

And all that can be solved with this one extension. You know exactly what workout your top performers are doing before/after the normal class. They can perform the workouts as a group or, at the very least, share their performances with each other to discuss strategies and tips. Your other members know it’s an additional program that you offer, which gives them something to work toward or support. Everyone is on the same page, it’s all under the same roof, and you control it all. Plus, in the minds of members, it’s another way you offer them value.

 

The two groups who will join this sort of program are the people who want to do well in competitions and the people who love extra training and suffering. Of course, other members will also enjoy rooting the competitors on and talking with them about the extra training they’re doing. All in all, a competitor program is one more way to give your members extra value.

Frequently asked questions

ATHLETES: Athletes who perform at least 90% of their workouts at the RXD level of our Gym Program, and who want to build volume, maximal strength, and higher level skills more than they would in their normal classes alone. These athletes also take training seriously and keep a logbook of all their numbers (which really is the best tool for quickly identifying retrograde performance).

GYMS/AFFILIATES: You must be a member of our Gym Program, which is our flagship program for group classes, because this Competitor Program is designed as an extension of the Gym Program.

This program is designed to be used in combination with our Gym Program because we saw a real need for regular classes and competitor training to be more integrated or coordinated. This way, the extra work an athlete performs actually builds on their normal workouts. There is no conflict. And adequate recovery time is more likely.

You can either purchase the bundle (Gym Program + Competitor Program) or purchase the Gym Program only and then upgrade from your member dashboard later.

Each training day, competitors will be given an additional 30-60 min of training volume for before and after their RXD or Beyond RXD workout.

Certain skills and movements are tested every year and developing specific capacity in those movements should be a focus for anyone who wants to do well in competitions.

Commonly tested movements include:

Olympic weightlifting

  • Snatch – Full, Hang, Power
  • Clean – Full, Hang, Power
  • Jerk

Weightlifting

  • Squat – Back, Front, Overhead
  • Deadlift
  • Press – Strict, Push, Bench
  • Lunge – Back, Front, Overhead
  • Thruster

Gymnastics

  • Handstand – HS push up, HS walk
  • Muscle up – Ring, Bar
  • Ring Dip
  • Pull-up/Chest to bar pull-up
  • Toes to Bar/GHD sit-up
  • Burpees/Box jumps

And the favorites

  • Assault Bike
  • Row
  • Jump rope – Double & Triple Unders

The time domains in which athletes are tested are also taken into account. Frequently tested time domains range from 7-15 minutes. Rarely are athletes asked to go longer than 20 minutes, and anything shorter than 5 minutes is usually a maximum lift style of event. This program will prioritize those time domains in which athletes are most often tasked with.

Athletes will get the increased exposure to each of these aspects in a way that elegantly balances the increased volume with the ability to maintain the necessary intensity. Only by creating an environment in which athletes can attack every workout with their full physical and mental capabilities can it ensure continued progress.

This program is designed to help the average athlete become more competitive in the sport of fitness. We want your athletes to feel confident when they show up to a local competition, like they are prepared for anything that comes their way. The foundation built through this program can provide a great launching point for those athletes looking to succeed in the higher echelons of the sport, but getting to that level will also require some specific weakness work for that individual.

Most gyms can use the plans as a self-guided program, meaning athletes are responsible for coming in and performing the workouts on their own, with little to zero guidance. If you opt for this structure, make sure you’re selective about who you let into the program. Or, you could choose to make the classes coach-led, especially if you have a sizable group participating. You could do this 2 ways: like a normal class (with hands-on coaching) or like an open gym class (where coaches are around and watching, but not as involved). It’s really up to you.

Athletes will do the benchmarks from the regular Gym Program, as well as some additional ones from well-known competitions around the US. It is important for your athletes to try the workouts that the best in the world are doing, but it is more important to remind them to compete against themselves and not get too caught up in comparing their scores to the seasoned professionals.

Yes! Recovery is crucial to fitness and strength gains! Remember – increasing volume is useless if done at half-effort. As the saying goes — “With 80% effort, you get 80% of the results.” Proper recovery ensures that an athlete can give 100% effort to each day of training.

Excessive training without adequate time for recovery is not a way to get fit — it’s a way to get hurt.

The Competitor Program comes with 5 days of supplementary workouts per week, which means there are 2 intentional rest days, every Thursday and Sunday. And yes, a “rest day” means they also must skip that day’s Beyond RXD or RXD workout. Rest means REST!

We want to keep the training schedule predictable so it’s easier for your competition-striving athletes to stick to it. And since our Gym Program is a constantly varied GPP program, skipping every Thursday and Sunday won’t be a problem, because there aren’t any weekly workout or lifting patterns that would cause them to miss a crucial movement. Try your best to get all your competitor program athletes on this schedule. If someone can’t do it, make sure they simulate a similar schedule with no more than 3 training days in a row.

Each training day, competitors will be given an additional 30-60 min of training volume to be performed before or after a regular class workout (at the Beyond RXD level). So in total, competitors will train 90 -120 minutes a day, 5 days a week.

That depends on how much coaching or instruction you are providing. If you are merely giving your competitors the program and supplying them with a space to workout, much like an open gym class, then we suggest not charging them anything or asking them to kick in very little cash ($10 – 20 a month). However, if you’re running this program as a class, then you might want to charge as if it is a specialty club (something not included in an unlimited membership). It really comes down to how many people participate, how much instruction you provide, and what your gym culture is like.
This is not a temporary or periodized program — it’s month-to-month, following our Gym Program.
No. You, as the gym owner, are the only person who has a member dashboard with us. Your athletes will not sign-in to our system — you are the only person who will have a username and password (and access to the session plans). But here are a few ways you can send the workouts to your athletes:

  • Copy/paste and email or text athletes the info
  • Export as a PDF and email athletes the docs
  • Export as a PDF and print packets for athletes
If you are a member of WUWO and SugarWOD, you can link the two accounts so that you receive session plans through the SugarWOD app. You’ll receive the full session plans, not just the programming. You don’t have to enter a thing. We do it all for you. And it only takes a few minutes to link the accounts. You’ll still have your WUWO dashboard that you can log into, but you’ll also have the ability to get everything you need via SugarWOD.
Session plans are released on the first of every month. You get all of the current month’s plans plus a preview of the first few days of next month.

If you sign up after the first of the month, you first payment will be prorated. Let’s say you sign up on the 15th, you will be charged for the 15th – 31st, and you will have access to only those days’ plans (15th – 31st). Then after your first month, you will pay the normal membership price on the 1st of each month.

If you want to wait until the first of the upcoming month, you can go ahead and purchase the program. In the checkout process, there’s an option to pre-purchase so that your membership will begin and your payment will be processed on the 1st of the upcoming month. This is a great option if you need a little time before you launch our program at your facility but you want to go ahead and get everything in order.

To summarize the programs quickly: Our Oly Program is for people who want to get better at the sport of Olympic Lifting, whereas our Competitor Program is for people who want to get better at the sport of CrossFit. Our Oly Program looks to make people better lifters, and our Competitor Program looks to make people better competitors.

Another big difference between the two programs is that the Oly Program can be done as a stand-alone program, but the Competitor Program cannot (it is only available as an add-on to our Gym Program).

The Oly Program includes “Additional Work” for people who don’t follow our Gym Program so they still get the desired results. This program is 60-90 minutes of training volume 2-3 days a week.

With our Competitor Program, you must complete the Gym Program workout at the Rxd or Competitor levels and do the extra Competitor Program work to see the desired results. This program is 30-60 minutes of training volume 5 days a week.

Choose A Plan

    WUWO Programs

    From: $50

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

    A GPP program for 60-min classes. 7 plans per week. $229 /mo
    An Olympic Lifting add-on to our Gym Program. 3 plans per week. $79 /mo
    An add-on to the Gym Program. 5 plans per week. $50 /mo
    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)

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