Training tips

Most athletes will recognise at least one of these two patterns. The fear of missing a single session, or the belief that anything less than perfect is not worth starting. In this blog, Coach Jake reflects on experiencing both extremes and why the belief sitting underneath them is exactly the same.

Turning 40 does something to you. For Michele, it meant signing up for a 350km ultra-endurance bike race, without fully grasping what that involved. In this blog, she shares what she is learning as she prepares, from equipment and nutrition to why fitness alone will only take you so far.

Most athletes use intensity and effort as if they mean the same thing. They do not. In this blog, HWPO’s Justin Cotler breaks down the different forms of training stress, from mechanical load and cardiovascular demand to neurological fatigue and psychological effort, and why understanding each one changes how you train and recover.

Most people assume the only difference between individual and team competition is the number of athletes on the floor. After experiencing both, the reality is far more interesting than that. Here is what actually changes when you stop competing for yourself and start competing for each other.

Coaching and programming are never an exact science. Every decision is an educated guess, every result is data, and every cycle of trial and error makes the next guess a little more informed. In this blog, Coach Josh explores why the best coaches stay curious, how to interpret the information available to them, and why the art of coaching matters just as much as the numbers.

I've spent over a decade inside the CrossFit box, confident I could handle whatever got thrown at me. But when HYROX® came calling, I learned that confidence under a barbell doesn't always translate to confidence on the run. Here's what five months of training taught me, and what I got wrong along the way.

Sammy Moniz shares a heartfelt and inspiring journey through her pregnancy, the birth of her child, and the postpartum period, with a special focus on how her lifelong commitment to fitness played a pivotal role throughout.

This February, we’re supporting West Point’s Functional Fitness Team, known as the Black and Gold Team. These cadets compete in national and collegiate competitions while demonstrating West Point’s time-honored values of Duty, Honor, and Country.

HWPO PRO Head Coach, Ste Fawcett continues his review of coaching Sam Kwant to a third-place finish at the 2024 TYR Wodapalooza competition. Read all the action from day 2, including the warm-up strategies, executing the workouts, and all the emotions from the last day of competition.

HWPO PRO Head Coach Ste Fawcett stood in for Coach Josh Godinez at the last minute to coach Sam Kwant through TYR Wodapalooza 2024. Learn how day one of the competition went through the eyes of the coach.

2024’s competition was a blast. We’ve rounded up what the HARD WORKING community got up to in this collection of pictures from the weekend.

Katie Moore created ABC Hopes, a 501(c)(3) organization, in 2013 to provide greater opportunities to her younger brother, Christopher. The name stands for All Because Christopher Hopes, and the charity has since become a leading provider in wellness and empowerment for persons with intellectual disabilities.

This December, we’re aiming to help provide food to Vermonters facing hunger through the Vermont Foodbank. HWPO HQ and our founders, Mat and Sammy, are based in Vermont, and we’re honored to contribute to helping this local community thrive this holiday season.

For November’s HWPO GIVE initiative, we’re thrilled to partner with a foundation near and dear to our HWPO GOLF Head Coach and 3-Time PGA Tour winner, Scott Stallings. The Knoxville native and his wife Jen created a foundation to support Kids Play Free and the Tennessee Junior Cup.

Instilling healthy habits through fitness is how Redemption Road Fitness seeks to improve the future of those in the prison system.

Join Mat Fraser and Matt O’Keefe for a tour of our new gym facility. Learn why Mat chose the things that he did and get an insight into the significance of equipment and more.

Celebrating its 10th anniversary this month, the Ultimate Hawaiian Challenge (UHC), an initiative of the Keala Foundation, raises funds to support the youth of Hawaii by providing a safe place to workout and embrace community.

Catch up on the 2023 Games with an exclusive behind the scenes look through the eyes of 5x Fittest Man on Earth, Mat Fraser.

In the spirit of once again celebrating the CrossFit Games in Madison, Wisconsin, we wanted to give back to the city that SHOWS UP for the CrossFit athletes and community each year. HARD WORK has taken place in those local waters, and we encourage you to learn more about their history and get involved in preserving them for years to come.

For the July HWPO GIVE initiative, we are proud to partner with The Big Fish Foundation, a nonprofit 501(c)(3) dedicated to empowering, inspiring, and reminding Veterans of their resilience.

For the June HWPO GIVE initiative and in celebration of Pride month, we are thrilled to support The OUT Foundation. We believe that HWPO is a place where HARD WORKERS can be themselves.

We are celebrating the HARD WORK that our HWPO Training members have put in to qualify for the Semifinals of the games.

For the May HWPO GIVE initiative, we’re partnering with ABLE Games, a project of TNT, which is an annual fitness charity event that celebrates athletes of all abilities.

Take a behind-the-scenes look at the opening of HWPO Training headquarters in Vermont.

For Aprils’ HWPO GIVE initiative, we’re supporting Kiss the Ground, a 501(c)(3) nonprofit founded by a group of activists who have been empowering individuals to make a difference in their communities for the last decade.

Earlier this week, we spoke to one of our incredible #HARDWORKERS, Christina Prevett, a pelvic floor specialist and a member of our HWPO FLAGSHIP program. She shares her knowledge of pelvic floor health, training whilst pregnant or postpartum and the relationship between fitness and the menstrual cycle.

As part of the HWPO Training GIVE initiative for March, we’ll be donating $5k to Alliance for Period Supplies as well as encouraging our community to donate and create awareness around womens’ access to hygiene products globally.

Participate in the ‘OLETA’ workout throughout the month of February and help us spread awareness.

As part of the HWPO GIVE initiative for February, we’ll be donating $5k to One Summit and participating in the NATE WOD CHALLENGE.

To start 2023 off the right way, the HWPO team has set some of their New Year’s resolutions which we want to share with our community. These are both fitness and personal goals, and we know how difficult it can be to follow through with resolutions, which is why we’re sharing our tips on how our HARD WORKERS can hold themselves accountable.

HWPO is excited for the start of a new year, but first, we want to reflect on 2022.