MASTERS

Get fitter, faster, and stronger -- without letting age catch up on you.

We all know recovery becomes a bigger factor as you get older. You simply can’t recover like your 15-year-younger self. So how do you adjust? Do you train more frequently with lower session load, or reduce frequency and push longer, heavier sessions instead?

We designed an 11-week training study to answer exactly that. Like all our programs, this one is built on real data --> minimizing guesswork as much as possible.

What to Expect

✅ 3 Purpose-Driven Training Days per Week

✅ 12-Week Block Periodization (4+4+4) – Each block progresses through three distinct 4-week mesocycles

✅ Two Peak Phases Per Year – One post-summer peak for fall competition, and one leading into the CrossFit Open

✅ Scalable Options – Adjusted variations where needed

✅ Coach Access via Discord – Ask questions, get support, and connect with other like-minded athletes

✅ Live Q/As on Youtube with founder Gommaar D'Hulst

Each 12-week training block consists of:

Weeks 1–4: Lower Intensity & Hypertrophy

Build the foundation. High-volume resistance training focused on hypertrophy, structural balance, and work capacity. Functional elements remain, but the primary goal is tissue-level adaptation and building tolerance and endurance.

Weeks 5–8: Medium Intensity & Strength

Develop maximal force output. Load increases, volume decreases. Focus shifts to neuromuscular strength, heavy barbell work, and strength endurance under fatigue.

Weeks 9–12: Higher Intensity & Power

Express what you have built. High-intensity functional training at peak power output — Olympic lifting speed, barbell cycling, and competition-specific conditioning. This phase sharpens performance under fatigue.

Gym Access Required:

Access to standard gym equipment is required to fully benefit from the program.

Why Athletes Choose MASTERS

At WOD-Science, we have spent years studying training load and adaptation in the unique context of high-intensity functional fitness. We test our concepts in the field through real-world research projects such as the Zone 2 Study, HYBRID 1.0, HYBRID 2.0, and MASTERS 1.0. Over time, we have built a strong foundation of data and knowledge, which we implement meticulously in our programs.

Our approach combines the science of training with the art of programming.

Athletes initially choose our programs out of curiosity -- wanting to see what a more data-driven approach can do for their training. They stay because they see real progress and break through performance plateaus.

Train with intent. Improve with data.