PR Your 5k Row With HWPO Training | Free 12-week Program

READY TO SET A NEW PERSONAL BEST AND BUILD YOUR ENGINE ALONG THE WAY?

PR YOUR 5K ROW is a FREE 12-week rowing progression designed to help you improve your 5K row time - no matter your starting point.

$40 /month

We'll let you know when registration is LIVE.

$40 /month

You won’t be charged until training begins on JAN 9th.

PR YOUR 5K ROW

TRAINING STARTS 03/24

LEVEL UP YOUR ROWING - NO STRINGS, JUST RESULTS

Unlock your potential and discover the power of every stroke

PR YOUR 5K ROW combines expert coaching, world-class programming, and a supportive virtual community to help you develop power, refine technique, and push your limits to crush your 5K row time.

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Join PR YOUR 5K ROW for FREE and download our app

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SHOW UP and WORK HARD by following the training from 03/24

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Build your ENGINE, and improve EFFICIENCY

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COMPLETE your 5K ROW and set your personal record

TRAINING STARTS 03/24

Hwpo RUN

Highlights

12-week progression
Built to improve your 5K row time
Focused weekly sessions
Access two rowing specific sessions per week
Accessible for everyone
Scalable for any fitness level, from beginner to advanced
Rowing insights
From Mat Fraser and his team of world-class coaches
Access to CIRCLE
Connect with HARD WORKERS in our members only space
HWPO Training app
Access training from anywhere using the world-class HWPO Training app
C2 DataErg app
Compatibility with C2 DataErg app for pre-loaded sessions.

Join Now

TRAINING STARTS 03/24

DEVELOPED BY THE HWPO TRAINING TEAM

WITH INSIGHTS FROM 5X FITTEST MAN ON EARTH, MAT FRASER

Rowing was a mainstay in Mat’s training during his career, so we’ve built this program from his experience to push your limits and deliver results.

Whether you're looking to improve your rowing efficiency, boost your aerobic capacity, or simply take on a new challenge, this program will PAY OFF if you SHOW UP and put in the WORK.

ROW SMARTER, TRAIN HARDER, AND PROGRESS

WITH TWO FOCUSED ROWING SESSIONS PER WEEK

This program fits alongside any training routine, or can stand alone as a focused fitness goal. You’ll complete one initial test, so in the following sessions you'll train based on your abilities while pushing toward progress week after week.

SHOW UP FOR YOUR TURKEY TROT READY TO RUN

JOIN NOW TO FINISH THE PROGRAM ON-TIME FOR YOUR TROT!

HWPO RUN Couch to 5K runs for 8 weeks, making it the perfect prep for your local Turkey Trot. Impress friends and family with your new-found running abilities and feel confident about making it to the finish line. Not planning to join a local event? SHOW UP for our virtual community Turkey Trot on NOV 27.

START RUNNING FOR YOUR CHANCE TO WIN

SHOW UP AND BE ENTERED INTO OUR PRIZE DRAW

HWPO RUN is about embracing the HWPO lifestyle and making healthy habits. Join by OCT 5 and we’ll reward your commitment by entering you in to win the following:

HWPO Run Club tees

Pairs of HWPO SOCKS

Podium HYDRO + SALT containers

One month FREE of GOWOD premium

ALREADY A MEMBER OF FLAGSHIP 2.0/60 OR PRO?

This progression is already built into your program — no extra steps required

Not a member yet? Try FREE for two weeks and see how this rowing progression fits into a full strength and conditioning program.

Try Flagship For Free

TAKE YOUR FIRST STROKE TOWARDS YOUR PERSONAL BEST

JOIN NOW AND COMMIT TO 12 WEEKS OF ROW FOCUSED TRAINING

Designed to help you row stronger, push harder, and set a new 5K PR. Every session is built to drive progress - so you can cross the finish line faster than ever.

TRAINING STARTS 03/24