Teens Program

This program teaches teens about resilience and togetherness in a fun, fitness-filled environment.

2-Week Free Sample

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. 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. It also teaches teens how to have a positive attitude toward challenges.

What you get in every session plan

We give you the goals of the workout and the “why” behind the workout, along with the best class management strategies for that specific day.


Each warmup builds to the workout and is written specifically for the day’s session so that teens’ muscles and joints are truly prepared for the work.


Each day there is time to practice and develop a particular skill and movement pattern that is in the workout, such as double-unders, thrusters, box jumps, ring muscle-ups, and KB swings.


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


There is a warm down every day so that everyone has time to work on skills or to prepare for movements coming up in the next few workouts. We also use this time to talk about the day’s workout.


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 45-minute sessions.

What a teen program could do for your community
More Business and Retention

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 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 because your existing members are more likely to stick around if you’re solving more problems for them. A teens program can solve the problem of inactivity, or lack of movement, especially if the teen doesn’t play sports. This program can also help with nightly routines by getting teens to burn their excess energy and then get focused on homework, maybe making evenings a little less stressful for parents.

Usually, teen 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 teens class simultaneously with an adult class in a separate area. This allows the parents and teens to get their workout in simultaneously, which means less driving/commuting time for parents.

Happier and Fitter 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. Parents love to share their hatred of burpees and thrusters with their kids. Or maybe, their love-hatred. 🙂

That said, the benefits the teens see in their general fitness and academics are usually the biggest motivators to enroll in the program. Teens 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.

Teens 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 says, following rigorous exercise, focus, understanding and retention of academic subjects increase. This is why it is strongly recommended that immediately after 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 if you’re running classes simultaneously!).

We have witnessed first-hand how encouraging 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!

Get Two Weeks of Free Plans

How we’re different than other programs
Session plans are more than just programming — they’re a coaching development tool too.

Unlike bare bones programming, which typically just gives you a warmup and workout, our session plans give you a complete roadmap for how to coach every class. Each session plan gives coaches some background on the goals and reasoning behind the workout, a suggested way to teach the movements (including scales and modifications), and a time breakdown of each section so that class runs smoothly and efficiently. This is why we think of our system as a two-for-one: You get programming and a coaching development tool in one platform. Without a doubt, session plans will push coaches outside of their comfort zones, past their defaults, so that they can expand their toolkit and really focus on the most important factors – are the kids being safe, getting fit, and having fun?

One program, two options.

The teens program comes in two different plans so that you have a little more flexibility and can choose which is the best fit for your facility.

The first is a 4-month program that is more structured. Teens can really benefit from repetition, as it gives them more opportunity to practice the same set of movements, and 4 months is about the time they have off from school or are in the off-season from their sport (if they play sports), so we want to offer gym owners this package because:
a). We know teens thrive from repeating the same cycle over and over throughout the year,
b). We know some gyms offer teens programs seasonally.
So with this package, you buy the stand alone product and then repeat it as many times as you want (with lifetime access). It’s a one-time purchase that you can use again and again.

The second option is a monthly subscription to a year’s worth of session plans. You subscribe monthly and can cancel at any time. After 12 consecutive months your subscription will automatically end. If you would like to continue using the plans after completing the 12-month cycle, contact us and we can set you up with lifetime complimentary access. If you subscribe for less than 12 months, you can recycle the plans by exporting each month as a PDF and reusing them when needed. With this package, you get more content and variation. It also gives you an opportunity to test-drive our session plans without committing to a 4-month program.


As coaches, we want to show kids that fitness is fun — it doesn’t have to be a chore.
As parents, we want our children to have a life-long love of fitness, and it is our mission to make this possible for everyone else.

Frequently asked questions
Classes can be done without any additional equipment, but in order to offer the highest quality class possible, the following is recommended:

  • Foam Plyoboxes (6,” 12,” 24″)
  • Gymnastics Mat
  • Kettlebells (9lb, 18lb)
  • Medicine Ball (4lb, 6lb, “hooverball” size)
  • Agility ladder
  • Jump ropes (child size, regular)
  • Agility Cones
Class management is different from any adult classes you might run. For instance, teens classes should not extend beyond 45-minutes, and the reason for this is simple — you want to always end class with them wanting more, so they’ll come back.

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 teens, prioritize 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.
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 teens are involved in these days, this will regulate itself. Generally, they will not attend everyday due to sports practices, academic commitments, and family schedules.
Pricing for a 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 teens programs in your area, opportunity for homework/tutoring following class, and length of classes.
For the 4-month option, your WUWO membership would work like this:

  • You will create an account, log in and download the session plans (which are split into 4 pdfs, one per month).
  • You can also downloand bonus pdfs, including a collection of games (with instructions for how to play), questions you can ask the kids during decompression (on nutrition, etc.) and a few other resources.
  • You are charged once (not a monthly subscription) and have lifetime access.

For the month-to-month option (12-month cycle), your WUWO membership would work like this:

  • Memberships are monthly, so you can cancel anytime. If you stick with the whole cycle (12-months), you will then repeat the cycle as you wish but you will not be charged anything more. Meaning, the maximum you will be charged is 12 monthly payments.
  • 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). This is different from the 4-month package in that you do not have access to the full cycle — you have access to the current month. It’s the difference between a one-time purchase (for a shorter cycle) and a monthly subscription (that can give you far more session plans over time).
  • 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.

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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  • Upgrade/downgrade/cancel your membership anytime.
  • Get immediate access to your session plans.

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