Programing

This section covers some of the training programs I’ve personally followed—programs built by elite athletes and proven in the real world.

From the minimalist intensity of Street Parking, to the competitive edge of HWPO (Hard Work Pays Off), and the gritty, no-excuses style of Josh Bridges, these workouts have shaped how I train, recover, and perform.

HWPO Hard Work Pays Off

Built for champions. Demands everything.

HWPO, founded by 5x CrossFit Games Champion Mat Fraser, is a high-volume, high-intensity training program designed for serious athletes chasing elite performance. It’s not just a workout—it’s a grind rooted in discipline, structure, and measurable progress.

Unlike minimalist programs, HWPO requires more equipment almost to the point of needing a fully stocked garage gym or regular access to a CrossFit box. You’ll be using barbells, plates, machines, and accessories regularly, and programming often includes strength work, Olympic lifts, and conditioning sessions in the same day.

If you're looking for a challenge that tests your limits physically and mentally, and you're ready to commit to putting in real work, HWPO delivers. It’s not for everyone but it will make you better.

Hard Work Pays Off—if you're willing to earn it.

Strength

Back Squat

1x8 @ Add your Personal Record // RPE 7
1x8 @ Add your Personal Record // RPE 7.5
1x8 @ Add your Personal Record // RPE 8
1x8 @ Add your Personal Record // RPE 9
Notes:

Rest at least 2:00 between sets.
These are high-volume sets—brace for each rep and stay consistent.
The final set should feel very challenging but not impossible. Adjust weight based on RPE.
Front Squat

1x5 @ Add your Personal Record // RPE 6
1x5 @ Add your Personal Record // RPE 6.5
2x5 @ Add your Personal Record // RPE 7
Notes:

Rest at least 1:30 between sets.
Focus on proper positioning and speed up. These add volume based on prior days.

Metcon

10 Rounds For Time:

7 Chest to Bar
25ft Overhead Walking Lunge @ 95/65lb (45/30kg)
Time Cap: 15 Minutes

Notes:

This will catch up fast—pace your chest-to-bar reps and transitions.
Scale chest-to-bar to pull-ups, ring rows, or band-assisted strict pull-ups.
If you don’t have 25ft space, sub 4/4 stationary overhead lunges at the same weight.

Accessory

Weighted Strict Pull-Up / Strict Pull-Up

1x8
1x6
2x5
1x5 + Banded Burnout
Notes:

Rest at least 1:00 between sets.
Add weight if possible, aiming for unbroken sets with no kipping.
If needed, scale to bodyweight or band-assisted.
After your final set, do one max unbroken set with band (cap at 25 reps).
Barbell Bicep Curl

4x12 @ RPE 6
Notes:

Rest at least 1:00 between sets.
Use a weight that allows unbroken sets with minimal challenge.
Focus on control through the full range of motion.

Street Parking

Street Parking is a functional fitness program designed for people who want serious results with minimal equipment—right from home or the garage. Created by former CrossFit Games athletes, it delivers daily workouts that are scalable, time-efficient, and community-driven.

Each day offers variations to fit your setup and goals:

A: Dumbbell version – perfect for minimal gear setups
B: Barbell version – for those with traditional strength equipment
C: Other equipment – includes bikes, sandbags, rowers, etc.
Shift: A lighter, low-impact version – great for beginners, recovery, or active duty fatigue
One of Street Parking’s standout features is The Vault—a 25-week annual challenge with unique, often tougher workouts. Complete all 25, and you earn a shot at an exclusive Vault Finisher shirt—a badge of consistency and grit.

Street Parking is all about showing up, putting in the work, and building real-world fitness that lasts.

Check them out: streetparking

Street Parking

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2025 VAULT 1: "NIAN"
On a 13 Min Clock
3 Rounds
20 Barbell Power Snatch
20 Barbell Thruster
After 3 Rounds, In Time Remaining:
Max Reps Bar Facing Burpee
Suggestions
Men: 75-95# Women: 55-65#

Extra Challenge
Men: 115# Women: 75#

Score: Total Number of Object Facing Burpees

Goal: 30-60 Reps

2025 VAULT 1: "NIAN"
On a 13 Min Clock
3 Rounds
25 Sandbag Ground to Overhead
25 Sandbag Thruster
After 3 Rounds, In Time Remaining:
Max Reps Sandbag Facing Burpee
Suggestions
Men: 50-70# Women: 25-45#

Score: Total Number of Object Facing Burpees

Goal: 30-60 Reps

2025 VAULT 1: "NIAN"
Part 1
3 Rounds
1 Minute Alt Dumbbell Hang Power Snatch
1 Minute Single Dumbbell Squat + Press
Then, Part 2:
In 4 Minutes
Max Reps Burpee
Suggestions
Men: 20-40# Single DB/KB - or - 10-20# DBs Women: 12-25# Single DB/KB - or - 5-15# DBs

Score: Number of Hang Power Snatch Reps

Score: Number of Squat + Press Reps

Score: Number of Burpee Reps

Goal: 40-60 Hang Power Snatches 30-45 Squat + Press 25-40 Burpees

Josh Bridges Programming

Train Like a Warrior. No Weakness.

Josh Bridges’ programming is built for those who want to train with purpose, grit, and edge. A former Navy SEAL and CrossFit Games athlete, Josh designs his workouts to push physical and mental limits—combining strength, skill, conditioning, and raw toughness.

Depending on the track you choose, you may need access to:

A fully equipped CrossFit box (barbells, rigs, rowers, etc.)
A commercial gym for accessory strength and bodybuilding-style work
Or even a pool, especially in SEAL-style endurance programming
It’s not just about lifting heavy or going fast—it’s about building complete, mission-ready fitness with intensity and intent. If you're looking to train like a warrior, this is your path.

Pay the man.

Josh Bridges

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Beyond The Whiteboard

Beyond the Whiteboard (BTWB)
Your Fitness. Tracked. Analyzed. Elevated.

BTWB is one of the most powerful tools in the functional fitness world for tracking your workouts, measuring progress, and staying accountable. Whether you're training for duty, competition, or personal excellence, this platform gives you the data you need to get better.

With BTWB, you can log daily workouts, benchmark lifts, Hero and Named WODs, and even build your own sessions. It shows your progress over time, highlights PRs, and compares your results against the global CrossFit community.

Depending on your goals, you can follow proven programming like Linchpin, Varied Not Random, or even build your own training path from the ground up. Coaches, affiliates, and individuals alike use BTWB to stay sharp and dialed in.

It’s not just tracking—it’s training with intent.