HWPO STRONG
HWPO STRONG
Product Description
Developed by accomplished international Strongman competitor Rob Kearney, HWPO STRONG is another results-oriented subscription programming track from HWPO Training, the exclusive fitness community founded and led by Rogue Athlete and 5x CrossFit Games champion Mat Fraser. HWPO STRONG’s programming is designed to get you STRONG in the big three; bench, deadlift, and squat. It features 12-week cycles with 4 primary training days per week. The focus is on strength progressions as well as a metcon and accessory work, with two optional conditioning days in each week of training.
PROGRAM COMMITMENT
90 mins to 2 hours per session, 4 strength training days per week and a daily metcon, 12 week cycles (based on percentages)
WHO IT’S FOR
Anyone looking to build strength in the big three; bench, deadlift, squat. If you’re simply looking to increase your max lifts, this is the program for you. If you want to increase your max lifts while also maintaining fitness, this program supports optional conditioning days.
PROGRAM FORMAT
The structure of each training day includes a warmup, a primary and secondary strength piece, and a metcon + strength accessory work. There are two optional conditioning days per training week with suggested conditioning to support fitness while building strength.
An HWPO subscription can be utilized ONLY through the HWPO Training App, and is NOT available as a PDF.
Read More
HWPO Strong Subscription Program
Developed by accomplished international Strongman competitor Rob Kearney, HWPO STRONG is another results-oriented subscription programming track from HWPO Training, the exclusive fitness community founded and led by Rogue Athlete and 5x CrossFit Games champion Mat Fraser. HWPO STRONG’s programming is designed to get you STRONG in the big three; bench, deadlift, and squat. It features 12-week cycles with 4 primary training days per week. The focus is on strength progressions as well as a metcon and accessory work, with two optional conditioning days in each week of training.
Program Commitment
90 mins to 2 hours per session, 4 strength training days per week and a daily metcon, 12 week cycles (based on percentages)
Who It’s For
Anyone looking to build strength in the big three; bench, deadlift, squat. If you’re simply looking to increase your max lifts, this is the program for you. If you want to increase your max lifts while also maintaining fitness, this program supports optional conditioning days.
Program Format
The structure of each training day includes a warmup, a primary and secondary strength piece, and a metcon + strength accessory work. There are two optional conditioning days per training week with suggested conditioning to support fitness while building strength.
An HWPO subscription can be utilized ONLY through the HWPO Training App, and is NOT available as a PDF.
Equipment Needed
EQUIPMENT NEEDED:
Barbell, plates, a squat rack, bench, dumbbells and bands. Cardio equipment and other program requirements are essential but easy to modify if you don’t have the right equipment.
Barbell & Plates
Rogue Rigs & Racks
Weight Benches
Kettlebells
Dumbbells
Strength Bands
Concept 2 Rower
Concept 2 BikeErg
Concept 2 SKIERG
Rogue Echo Bike
Sample Day
Program FAQ
Gear Specs
Specifications:
- Digital Subscription Programming exclusively for HWPO Training App
- Developed by longtime competitive Strongman athlete Rob Kearney w/ Mat Fraser
- 12 week cycle progression, 90 minutes to 2 hours of training per day, 4 days per week
HWPO Strong - Program Information:
What Will I Get?
After purchasing the HWPO Strong program subscription from Rogue, customers will be able access and follow the program on the HWPO app.
HWPO Access
Outside of full programming tracks, HWPO Training offers exclusive content curated by Mat Fraser, live monthly calls with coaches, and live chat support.
About HWPO Training:
Not merely a spokesperson for the brand, Mat Fraser is the Lead Programming Engineer at HWPO Training, and personally writes everything from the programming themes to the warmups, strength work, intervals, and accessories. Along with a small, select team, he tests each workout to ensure the intent and stimulus of each component and each session align. HWPO is named after Fraser’s personal mantra (“Hard Work Pays Off”) and its goal is to foster a supportive and hard-working fitness community.
