Most frequently asked questions and answers
The WODProof Academy is integrated in the PRO Package. You can choose from a monthly subscription for $9,99/month OR a yearly subscription $83.99/year (save 30%).
Yes, every workout includes a scaled version or RX and you can choose the version that is relevant for you.
Weightlifting and strength sessions are based on your % so you can work accordingly and see results from week to week.
Yes, the SUPREME program is WODProof main 5 days a week program for athletes at any level.
This is an ongoing program, built in 12 week cycles, and you can start the next cycle immediately when you finish the current one.
This program can be your main training program (60-75 min a day), while you can combine it with one of the other WODProof Academy laser-focused Add-On programs depending on your goals.
Every training session is about 50-75 minutes.
This duration is perfect for you to work on all the CrossFit/Functional Fitness elements, and improve your fitness, strength and gymnastics skills.
If you have more time for extra work on weaknesses, you can add one of the 3-days a week programs (Rowing, strength, weightlifting, gymnastics, core, and more…)
The first 12 week cycle includes 5 training days a week program, and the 5th training day is a long conditioning workout around 35-50 min.
Day 1 – Weightlifting + Metcon
Day 2 – Strength + Functional/Accessory work
Day 3 – Long and challenging metcon
Day 4 – Weightlifting + Metcon
Day 5 – Aerobic Conditioning + Gymnastics Accessory Work
From the second 12 week cycle, the program includes 6 training days a week program, and the structure is:
Day 1 – Weightlifting + Long Metcon
Day 2 – Strength + Metcon
Day 3 – Engine (Run/row) + KB/DB Accessory work
Day 4 – Weightlifting + Strength + Short metcon
Day 5 – Long Metcon + Gymnastics Accessory Work
Day 6 – Monostructural Zone 2 Cardio / Active Recovery
Our recommendation is to take a full rest day after day 3, and do the Active recovery on day 7. This way, you can let your grip rest in the middle of the week before we start Day 4 with a weightlifting session, strength, and a metcon.
The 3-days a week programs allow you to choose what is your most important goal and weakness, and get a professional laser-focused Add-On program to your main training program, created by the best and most experienced coaches (Gymnastics, Rowing, Strength, Weightlifting, etc…).
The structure allows you to choose if you want to add any of these programs to WODProof Supreme 5 days a week program OR to your existing program.
We recommend you to choose only one “Add-On” program at a time.
Yes, you have access to all training programs.
However, in addition to your main full training program, we recommend to follow only one “Add-On” program at a time.
The idea is to make sure you focus one main goal (Rowing, Gymnastics, Strength, etc…), and avoid over-training situation.
Yes, this is exactly why we created the program as a 3-days a week add-on program.
Do the Strength-lifting sessions on days that you don’t have any other “high intensity” conditioning/intervals training.
If you do two sessions per day, do the Strength-lifting session first. It is a high volume program with some new or challenging movements and a lot of total reps and weight. It requires you to come in fresh as possible, to maximize your improvement and most importantly to avoid injuries.
If you do two sessions per day and you do the Strength-lifting as session 1:
-Skip any other squats or heavy pulls from session 2 (if there are any of these).
-Consider reducing weight from heavy metcons, or scale down shoulder movements (MU, HSPU etc…) to avoid over training or injuries.
*The first 3 weeks may feel really good and you might heat some PRs and feel stronger. DON’T rush to increase weights and get more and more PRs. The overall volume can surprise you later in weeks 4-6. Leave your EGO outside the gym, trust the process and avoid overtraining or shoulder injuries.