MASTERS Project 1.0 - Sign-ups

By Gommaar D'Hulst and Klaus Salmesvirta

Price

Free

Required experience

3/5

Days per week (Avg)

3 days

Daily training time (Avg)

90 min

Sessions per day (Avg)

1 session

Program Details

🚀 Welcome to the MASTERS Project 1.0

Ready to level up your CrossFit game and contribute to something bigger?

📅 Sign-ups close Feb 1st // Testing starts Feb 2nd // Training starts Feb 9th

FAQ - Check out this document

How it works

When you join, you will be randomly placed in one of two study groups:

Group A – High freqency, low training volume

9 weeks, 6x sessions/week
45 min per session
Combination of strength, conditioning and WODs
Smart progression with overload and de-load phases
Crossfit-specific test weeks pre- and post-program

Group B – Low frequency, higher training volume

9 weeks, 3x sessions/week
90 min per session
Combination of strength, conditioning and WODs
Smart progression with overload and de-load phases
Crossfit-specific test weeks pre- and post-program

** total training load is exaclty matched between groups

Goal

We want to understand whether training frequency affects your ability to recover as a Masters athlete and subsequently influences performance in functional fitness.

✅ What’s in it for you

11 weeks of science-backed training FOR FREE
Expert coaching + access to coaches on Discord (private chat group)
Proven, measurable results
Complete both testing weeks + ≥80% of sessions = 50% off your next WOD-Science training plan

✅ What we need from you

35+, born in 1991 or earlier
Log at least 80% of sessions
Commit to the pre- and post-testing weeks
Dedication and focus
Minimum 6 months CrossFit, HYROX or similar training background

** By joining, you agree that WOD-Science can use your anonymous data for education and to improve future training programs.

You’ll push your limits, test yourself against structured programming, and help shape the future of CrossFit training.

Coaches

Timo Spengler

Timo is a sports scientist and CrossFit coach focused on strength training. While completing his Master’s at ETH Zurich, he has coached CrossFit since 2021. He’s passionate about evidence-based programming, combining sports science with practical coaching to improve performance. Timo works with recreational athletes and aims to make fitness a priority in every lifestyle.

Klaus Salmesvirta

Klaus is a CF-L2 and S&C coach, and he is doing a masters degree in sports science at the University of Gothenburg in Sweden. His master thesis is focusing on optimizing the programming for crossfit athletes. Besides studying sports science Klaus has been working as a S&C and CF coach since 2016, the last years working together with athletes on international level to enhance their performance. Klaus is working towards becoming a leading S&C coach in the Nordic countries, through a holistic approach. If Klaus isn't by the desk or in the gym he's thinking of a new project to start :)

Evi Masschelein, PhD

Evi is a sports scientist and research assistant with a PhD in altitude training and heritability in sports performance. A former national-level track and field athlete from Belgium (400m), she brings years of experience coaching sprinters and runners. Combining scientific expertise with practical coaching, Evi is a valuable addition to the WOD-Science team. She is responsible for programming the running sessions in our HYROX plans.

Gommaar D'Hulst, PhD

Gommaar D’Hulst is a sport scientist and researcher with a PhD in Sport Sciences and Biology from the University of Leuven, Belgium. Currently at ETH Zurich, he has a postdoctoral background in studying muscle growth regulation through nutrients and exercise, and has published numerous papers in high-quality scientific journals. Passionate about making science accessible, Gommaar founded wod-science to disseminate scientific sports literature to coaches, athletes, and federations. He aims to make programming for sports that combine strength and endurance, such as Functional Fitness, CrossFit, and Hyrox, more evidence-based. By incorporating structured progressive overload, concepts like reps in reserve, and rating of perceived exertion, his programs have achieved excellent results in dozens of athletes. Now, he plans to expand his programming using the Strivee platform.