Gym Program
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.
2-Week Free Sample
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
WORKOUT BRIEF
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.
CUSTOM WARMUP
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.
SKILL WORK
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.
WORKOUT
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.
TIME BREAKDOWNS
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.
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
January 2019
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.
February 2019
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.
Choose A Plan
WUWO Programs
From: $50
Select any combination of programs, and then click add to cart.
(monthly plans will be pro-rated for the first month)
Description
Select any combination of programs, and then click add to cart.
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