By Gommaar D'Hulst and Klaus Salmesvirta
Price
CHF 31/month
Required experience
4/5
Trial period
7 days
Days per week (Avg)
6 days
Daily training time (Avg)
90 min
Sessions per day (Avg)
1 session
COMPETE – Year-Round Training for Competitive Athletes
COMPETE is a year-round training plan built for athletes who want to train with purpose, compete with confidence, and see measurable progress across the season.
Whether you are aiming for a major CrossFit® competition, a local throwdown, or just want to train like a serious athlete, COMPETE delivers the structure, intensity, and progression you need to level up—week after week, month after month.
This isn’t just another program. It’s a full-season system based on science and proven to the detail.
What to Expect:
✅ 5 High-Intensity Training Days per Week – Designed for competitive athletes: strength, skill, mixed modal work, and energy system development
✅ 1 Zone 2 Session – Low-intensity aerobic work to support recovery and aerobic efficiency
✅ Progressive Block Periodization – Each training block has a focus (strength, engine, barbell power, sport-specific prep) while maintaining balance
✅ Load Management & Deloads – Structured phases to push, adapt, and recover at the right time
✅ Coach Access via Discord – Ask questions, get support, and connect with other serious athletes
The Yearly Training Cycle
COMPETE follows a repeating cycle of 6-8-week blocks. Each phase targets a specific performance domain while maintaining exposure to all key elements—gymnastics, barbell work, mixed modalities, and capacity building.
🟦 Strength Phase – Build maximal strength and muscular endurance
🟩 Engine Phase – Increase aerobic capacity and develop pacing over volume
🟧 Power/Weightlifting Phase – Improve Olympic lifting technique, barbell cycling, and power output
🟥 Competition Phase – Refine movement under fatigue, simulate event-style workouts, and peak performance
You can jump in at any point in the year. The program cycles continuously, keeping your progress moving regardless of when your next event is.
What Equipment Do You Need?
To get the most out of COMPETE, you should have access to a fully equipped functional fitness facility. Here's what you'll need:
Training in a limited setting? No problem. We provide smart substitution options so you can still follow the program with intensity and intent. The coaches available via discord can support you in this.
Why Athletes Choose COMPETE
This program is built to drive measurable progress—without burnout.
At WOD-Science, we have spent years meticulously studying training load and adaptation in the unique context of high-intensity functional fitness. Our approach isn’t guesswork—we test our concepts in the field through real-world research projects like the Zone 2 Study, HYBRID 1.0, and HYBRID 2.0.
What works gets implemented. What doesn’t gets refined.
Meet Your Coaches
🏋️ Klaus Salmesvirta – M.Sc., CF-L2, Strength & Conditioning Coach for competitive CrossFit® athletes
🔬 Gommaar D’Hulst – PhD in Movement Sciences, Founder of WOD-Science, expert in training load and competition prep
👉 This is COMPETE — year-round, structured training for serious athletes.
Join now!