Kids and Teens Program


30-minute session plans for kids (ages 7 – 12)
45-minute session plans for teens (ages 12 – 18)


We give you a guide on how to safely and effectively coach the day’s warmup, focus and workout, along with the best class management strategies for that specific day.


Each warmup is designed to get kids moving and having fun as quickly as possible while also preparing them for the workout. For teens, warmups are built specifically for the day’s workout.


Each day there is time to focus and develop a particular skill and movement pattern that is in the workout. For teens, thrusters or double-under technique are examples; for kids, sit-ups and wall balls.


Our safe and effective GPP programming is aligned with the developmental needs of kids and teens, and each class includes two difficulty levels so that everyone is appropriately challenged.


Each kids (not teens) class ends with a dynamic, fitness-oriented game about six minutes in length; it’s purpose is to teach kids how fun fitness can be. After all, if classes are boring, kids will not come back.


You get a time breakdown for each piece of a session plan so that you have a rough idea of how long everything should take. These are designed for 30 and 45-minute classes.


We keep the Teens Program related to our Gym Program, which is used for adult group classes, because families enjoy when there is crossover and they can talk with each other about what they are doing in class.


Unlike bare bones programming, our session plans give you a complete roadmap for every class, which makes the coach’s job easier and the flow of the class better for everyone.

Below are a few examples of what you will find in the session plans for both groups (kids and teens). This preview is an outline only, without the corresponding material that makes the plans so valuable. To see a one week sample of the full session plans, enter your email address in this form (near the bottom of the page).

For kids, the session plan outline looks a bit like this:

  1. Workout Brief
  2. Warmup (5min)
  3. Focus (12min)
  4. Workout (6min)
  5. Game (6min)

For teens, the outline looks a bit like this:

  1. Workout Brief
  2. Warmup (10min)
  3. Focus (18min)
  4. Workout (12min)
  5. Cool Down (5min)

Parents love when they get to talk with their kids about squats and burpees. It gives families something to talk about over dinner, something they share… like their mutual hatred of thrusters. This program also makes parents happy because their children are learning how to move properly and pick up weight properly. We teach their children how to use their bodies and pay attention to their bodies, and this is invaluable knowledge. We also show kids that fitness is fun — it doesn’t have to be a chore. As parents ourselves, we want our children to have a life-long love of fitness, and it is our mission to make this possible for everyone else.

Additionally we have witnessed first-hand how encouraging kids and teens to do homework or to study immediately after a fitness session can have a profound impact on a family’s nightly routine and the child’s academic success! Win-win!


For kids ages 7 -12, our program develops physical abilities, social skills and self-confidence. The program can prepare kids for sports, making them fitter and more coordinated, or provide an alternative for kids who are not interested in traditional team sports. It’s also great for developing good motor patterns, balance, assertiveness and a positive attitude toward challenges. At the very least, we keep things fun and the kids moving.


For ages 12 – 18, our program develops physical skills in an environment of community, accountability, teamwork and responsibility. Each class gives teens time to focus on a harder skill or movement that either improves their coordination/balance or transfers over to more powerful lifts. And after focus work, it’s time for 3-2-1-Go! We keep the workouts challenging not just to make teens more fit, but also to give them a sense of accomplishment. Working hard to get that first pull-up does amazing things for self-confidence.


For every class, you will have a workout that is appropriate for each age level, a suggested way to teach the movements, and a time breakdown of each section so that class will run smoothly and efficiently. This allows you, the coach, to really focus on the most important factors – are they being safe, getting fit, and having fun? And it gives you more time to do what you do best: coach.

With kids and teens, you have the opportunity to shape their entire idea of fitness.


Each Kids session plan is designed for 30-minute classes and includes:

  1. Workout Brief: Coaching tips and class management strategies that make the class more efficient and effective.
  2. Warmup: Every warmup is designed to get kids moving and having fun as quickly as possible while also preparing them for the workout.
  3. Focus: Kids are given time to practice and develop a particular skill or movement pattern that will be in the workout. Examples: squats, sit-ups, jump rope, pushups.
  4. Workout: Every workout is a 6 minute AMRAP so that kids finish at the same time. And there are always two levels of difficulty so that everyone is appropriately challenged.
  5. Game: Every class ends with a fun game that keeps kids wanting to come back for more. We use classic games, such as dodgeball and tag, along with custom creations, like Tarzan and Spinning Angry Birds.

Each Teens session plan is designed for 45-minute classes and includes:

  1. Workout Brief: Coaching tips and class management strategies that make the class more efficient and effective.
  2. Warmup: Each warmup builds to the workout and is written specifically for the day’s session so that their muscles and joints are actually prepared for the work.
  3. Focus: The teens are given time to practice and develop a particular skill or movement pattern that will be in the workout. Examples: deadlifts, thrusters, double-unders, pullups and KB swings.
  4. Workout: We’ve built a varied, non-specialized program that makes teens perform a wide variety of movements, time domains, and rep schemes. The goal is to make them better at everything from strength to endurance.
  5. Warm Down: This piece will rarely, if ever, be about stretching and mobility. It always feels like more of a buy out — one day the class might end with 30 perfect pushups, another day 50 sit-ups, and another day 100 double-unders.

For kids, there will not be any benchmark workouts as that would distract from the primary goal of having fun during class. Benchmarks are great to gauge progress, however we do not want to discourage kids by introducing the competitive atmosphere too early.

For teens, benchmarks are in sync with the regular Gym Program, so families will be performing benchmarks around the same time. We give teens benchmarks because this is a stage in their development as athletes where progress can and should be tracked. That kind of achievement can fuel intrinsic motivation like few other things can. The emphasis should be on their progress relative to themselves, and only themselves, as peer-to-peer competition is seen in every other aspect of their lives. Use these benchmarks, and the progress seen there, as a way to build confidence and self-esteem.

Due to the number of activities kids are involved in these days, this will regulate itself. Kids and teens generally will not attend everyday due to sports practices, academic commitments, and family schedules.

Class management is different between the two programs and especially from any adult classes you might run. Kids classes should not extend beyond 30 minutes, and Teens classes are optimally 45 minutes in length. The reason for this is simple — always end class with the kids and teens wanting more, and wanting to come back.

You will also notice that the workouts for the kids are almost always a 6 minute AMRAP in order to ensure that all kids begin and end the workout at the same time (no one finishes early) and there is enough time to play the game. It is essential that every kids class ends with a fun game. Even if it’s necessary to leave out some other aspects of class to make enough time for the game, always make the decision to prioritize the game.

From a coaching standpoint, the priorities are different as well. In adult classes the focus is usually centered around intensity and making sure each client gets an appropriately difficult workout. When coaching kids/teens, intensity needs to be one of the last things that is dealt with, instead prioritizing safety and quality movement above speed or load. You, as the coach, need to establish a culture in which more weight or more reps is not glorified, but instead better and safer movement is highlighted and praised. Prioritizing safety extends beyond the individual athlete, because we must also safely manage a group of young athletes.

Some other strongly recommended guidelines:

  • Have all necessary equipment set out before class begins.
  • Anytime there is hanging or climbing, ensure the proper matting is underneath the athlete. No steps or boxes under the athlete at any time.
  • Spacing between athletes should be adequate, usually double what adults would need.
  • If weight is on the bar, clips are on the bar.
  • Individual weight choices for athletes are fully dependent on the coach – thus the reason why there are no recommended weights for the workouts.
  • During teaching components organize the athletes into a circle or semi-circle so that athletes can see each other for visual affirmation.
  • When coaching the athletes, try to position yourself in a way that you can maintain all athletes in view at all times, thus minimizing having your back turned to any athletes.
  • Utilize the last minute of class to quickly discuss/review the movements of that class and basic nutrition topics (such as: What is a an example of a vegetable?).
For Kids/Teens classes to be run optimally it will require some specific equipment. Classes can be done without any additional equipment, but in order to offer the highest quality possible the following is recommended:

  • Foam Plyoboxes (6,” 12,” 24″)
  • Gymnastics Mat
  • Kettlebells (9lb, 18lb)
  • Medicine Ball (4lb, 6lb, “hooverball” size)
  • Dodgeballs (sting-proof)
  • Agility ladder
  • Jump ropes (child size)
  • Agility Cones
  • Hula hoops
Yes! We have a growing video library of technique and movement demonstrations. You can browse all the videos from your member dashboard (after you sign up) or you can view specific videos directly from a session plan. For instance, if today’s session plan included “Bird Peckers,” that text would be linked and all you would need to do is click the link for a video box to come on the screen and demonstrate that movement. This makes it super fast and easy for you to see what a “Bird Pecker” is and how we would coach it.

Operating a successful Kids/Teens fitness program is a great addition to the services any gym can offer to it’s members. If your gym can become an integral part of a family’s daily routine, you will be helping that family create habits that will lead to a lifetime of health and fitness.

The benefits for your gym extend beyond the obvious of an additional revenue stream. Getting an entire family to invest their time, effort, and finances into your gym almost guarantees increased client retention and decreased turnover.

Usually, kids/teens classes can be run during times in which the gym previously was closed or empty. Another option that has worked out well, if the space is accommodating, is to run the kids class simultaneously with an adult class in a separate area. This allows the parents to get their workout in without worrying about childcare, which can be a very attractive option for families.

Having the whole family as members of one gym also gives them a new shared activity, and an avenue in which parents can connect and talk with their children. However, the benefits the kids see in their general fitness and academics are usually the biggest motivators to enroll the kids in the program. Kids can become so specialized in a certain sport at such an early age, that some general fitness becomes necessary for building overall athleticism and improving injury prevention.

Kids are also not getting as much physical activity at school as they used to, which can contribute to trouble focusing on academics, and the retention of that schoolwork. There is a growing body of evidence that, following rigorous exercise, focus, understanding and retention of academic subjects increase. This is why it is strongly recommended that immediately after a kids/teens class is done, the athletes bring some homework to work on for 20-30 minutes (this will also give their parents a chance to finish their workout!).

Pricing for a Kids/Teens program can vary due to any number of factors, but should not be as much as a typical adult membership. A great starting place is around 60% of an adult membership, and family/sibling discounts are strongly recommended. Membership prices should be adjusted depending on how many classes are offered each week, the pricing of other kids programs in your area, opportunity for homework/tutoring following class, and length of classes.

You can either use this program as a stand-alone program or you can use it in combination with our Gym Program.

It is built to be paired with our Gym Program, so that families are performing similar workouts, but we understand that some gyms might want to use their own programming for adult classes and join WUWO just for the Kids/Teens Program.

Either way, your membership works like this:

  • All memberships are monthly, so you can cancel anytime.
  • If you sign up after the first of the month, your initial charge will be pro-rated and you will have access to the remainder of the month’s plans (not the full month).
  • You will be charged on the first of every month.
  • New session plans go live on the first of every month, along with a 3 – 5 day preview of the following month (so that your team can plan ahead).
  • You will be given access to a member dashboard where you can find resources and movement videos, browse the session plan calendar, or update your account.
  • Your dashboard (and the session plans) can be used across all devices — mobile, tablet and desktop — or exported as pdfs.



AMRAP 6min
5 Squats
High Knees Through Ladder
5 Plate Jump Overs


AMRAP 6min
8 Goblet Squats
High Knees Through Ladder
8 Box Jump Overs



3 Rounds for Time
200m Run
20 Sit-ups
20 Deadlifts


3 Rounds for Time
200m Run
20 Toes to Bar
20 Deadlifts

Get One Week of Free Plans


“Thank you so very much. With the help of your program, our member base grew so much that we needed to build a bigger box! We are 2 weeks into our new space (that is triple the size of our old box) and these new additions to the program are just going to take us to the next level! A lot of our members have been wanting more and the competitor program is going to give them just that! We also want to roll out CrossFit Kids sometime after June so this is most perfect. It’s like you read our minds! I have tears in my eyes of excitement!!!! You guys ROCK!!!!!!”

Tia Robertson
Manager of CrossFit 786
Queensland, Australia

“WUWO puts out consistent high-quality programming that, when coupled with the detailed session plans, allows your coaches to deliver a superior service to the average affiliate out there in today’s market. We have members hitting lifetime PRs and breaking through long training plateaus and I know that switching over to an unbiased GPP had a lot to do with it. The entire CFME staff agrees that the WUWO session plans are one of the keystone tools that allow us to be the best in Las Vegas.”

Zach Forrest
Owner of CrossFit Max Effort
Las Vegas, Nevada

“Thanks for a solid program and an opportunity to build a better community without the stress and time constraint of working on programing. Super stoked you guys are putting out a competitors, teen, and kids program and I feel like I could definitely build on our community by utilizing the teen or even the kids programing. On another note, I would also like to give you guys some credit on your program because we had some first time competitors from our gym take home a first place finish in the novice division. Super proud of them for stepping out of their comfort zone and really push themselves. The first thing they said was that they felt like they were prepared for anything and that nothing was really out of their wheel house. ‘So much variety in our training definitely prepared us for anything.’ So again, thanks you guys.”

Shane Scarbrough
903 Pride
Whitesboro, Texas

“I gotta say I am EXTREMELY happy with my decision to give you and your service a try! It is honestly the best thing I could have done . The program is thorough, planned and completely all inclusive. It’s helps me get so much more done as a box owner, as I am running this show alone.”

Nicholas Caracandas
L-2 Coach at City Bowl Fitness
Cape Town, South Africa

“Switching to WUWO programming has been the best investment I think I’ve made in 2 years! Not only for my members but for my coaches! They love the session plans and it has dramatically increased their attitude and excitement for coaching again!”

Jeremy Watson
Owner of CrossFit Fulshear
Katy, Texas





Per Month
  • Gym Program
Join Now


Not Yet Available
  • Kids Program
  • Teens Program
Coming Soon
  • 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.