A non-biased program that will keep your members fit for decades to come. Written by coaches for coaches. So that you can level-up your athletes and coaches in one fell swoop.
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We believe giving coaches a plan is the first step to executing a stellar class, and one of many steps in becoming an amazing coach. Successful gyms are built on the backs of good coaches, who create amazing communities, and we want to support that ecosystem by giving you tools that will help elevate and support your team.
What you get in every session plan
We give you the workout goals for each skill level and the “why” behind the workout, along with the best class management strategies and coaching tips for that specific day, such as what the stimulus of the day is and how to preserve it, how to best flow between movements, how to pace, etc.
Each warmup builds to the workout and is written specifically for the day’s session. Its purpose is not only to prime your body for intense work, it’s also where you practice movements, refine skills, and build those neurological pathways that are so important to overall fitness.
The workout prep section gives everyone time to review the movements in the workout to determine scales or substitutions. There’s also focused time to practice technique, skills (such as double-unders, muscle-ups, etc.) or loading schemes. This lower intensity work means more coaching and more time for practicing and learning new skills.
We give your members three workout options (Competitor, Rxd, Fitness) to choose between every day so that everyone, from beginner athlete to seasoned athlete, is challenged appropriately. Some session plans also include warm downs or mobility suggestions for after the workout.
Every section of a session plan includes time breakdowns that tell you roughly how long each piece should take so that your coaches stay on-schedule. These session plans are written for 60-minute classes.
DAILY COACHING VIDEOS
Pat gives you his game plan for every day of the month. In these quick videos (5min or less), Pat walks you through the day’s session and hits the highlights of how to coach it. We also have a growing library of movement demonstrations videos that show you what a movement is and how we coach it.
We want to keep your members fit for life.
And we believe a non-biased program is the best way to do that.
CrossFit prides itself on the fact that its athletes train and prepare for the unexpected:
“Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.”
– Greg Glassman
And we believe a GPP program is the best way to do that. GPP is short for general physical preparedness, and it is used to improve your ability across all areas of fitness — speed, strength, endurance, flexibility, power, coordination, and so on. It is the opposite of SPP, or specific physical preparedness, which is used to increase your capacity in one area of fitness.
GPP is non-biased, or not biased toward one skill or area of fitness, such as strength or gymnastics. SPP is biased, with its programming predominantly built around one area. Programming that includes a strength piece before a metcon every day is biased toward strength.
The problem with biased programming is that you end up “specializing” in whatever you decide to train. And when you specialize in one area, you lose capacity in others. For instance, if you are too good at strength, you will probably have limited cardio ability (and vice versa). That’s the problem with a strength-biased program. You can get really strong, but your focus on strength sacrifices other skills, such as speed, endurance or coordination.
For the general public, who is not competing in any sport, GPP is by far the best option because the goal is to be more fit for life, meaning the focus is on decades of fitness, not just this year or next year.
Want to dive into the details of why we believe in non-biased programming? Read more here…
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What our members have to say
Read the stories of our members, many of which have switched from strength-biased programming.
“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 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 really love the programming. I’m hitting lifts I used to hit when I was doing much more strength-biased work. A testament to the efficacy of a solid GPP program.”
“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.”
Frequently asked questions
Generally, humans prefer to do the type of training they need the least. Barbell lovers want daily strength work. Metcon lovers want that cardio. The aim of our program is to get your people more fit across ALL physical skills: respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy.
Every month has a focus or theme
Our focus in January is the Squat, from improving positions and range of motion to going heavy and light across all Squat variations! We have created three custom ‘Squat Complex’ warmups that will help prepare the body for Squatting and challenge people to push their range of motion limits a little. Even on the strength days, the focus isn’t so much on maxing out load but on taking the day as an additional opportunity to move well and refine their Squatting positions. Your members are going to learn a whole lot this month, and have a great time too.
We don’t like to say this month is ‘Open Prep’ because with a GPP program, you prepare for the Open all year long. That said, we have studied the past 8 years of Open workouts to identify common types of movements, rep schemes, and themes. And then we built a program with: a few Open workouts from previous years, more AMRAP style workouts, lighter loads, and more skill work than usual (muscle ups, chest to bar pull-ups, HSPU, etc.). The resulting program will help people find their confidence and give people more time to practice movements and skills they’re likely to see in Open workouts.