WOD-Science Affiliate Programming

CrossFit Track

Why this program exists

Most class programming fails for one of two reasons: it’s either unstructured “daily randomness,” or it’s written like competitor training that doesn’t translate to a 60-minute class with mixed abilities.

The WOD-Science CrossFit Track exists to solve that: evidence-informed, coach-friendly, class-flow programming that helps members build real capacity over time. Strength, Skill, and Conditioning, without burning them out or repeating the same patterns every week.

Evidence-based by design

WOD-Science programming is built with a sport-science mindset: clear training intent, progressive exposure, fatigue management, and repeatable progressions that allow athletes to improve measurably over time. We use tools coaches can actually apply on the floor, especially RPE targets, structured progressions, and planned variation, so sessions are challenging, sustainable, and consistent with how people adapt to training.

What it looks like in the gym

Every session is written for a 60-minute class and follows a consistent, coachable structure:

• Warm-Up Focus (coach-led)
• We don’t script your warm-up. Instead, we specify the key joints, tissues, and movement patterns that must be prepared so coaches can warm up in their own style.
• Build-Up / Skill Prep
• A short, practical ramp into the day’s focus (technique, positions, and loading progressions).
• Focus Block (strength / gymnastics / Olympic lifting)
• The “main development” of the day: progressive, repeatable, and measurable.
• Metcon (complementary by design)
• Conditioning that supports the week’s goals without simply repeating the same stress as the focus block.

Focus days that keep training balanced

The program runs on a rotating focus system so members consistently touch the full CrossFit skill set, while coaches can still deliver sessions that feel fresh:

• Upper-body strength
• Lower-body strength
• Gymnastics Skill Day 1
• Olympic lifting (Snatch / Clean & Jerk emphasis)
• Support strength (carryover work that makes the “main lifts” better)
• Gymnastics Skill Day 2
• Team WOD (community anchor day)

To reduce bottlenecks and improve class experience, gymnastics sessions are delivered with a lane-based EMOM approach (Scaled / Regular / RX), so athletes can self-select (or be assinged) an appropriate starting point without needing to ask for permission on every exercise.

Built in cycles, not random workouts

Programming is delivered in structured training cycles with intentional progression, planned recovery, and periodic test opportunities. The goal is simple: members should be able to look back after a cycle and clearly see that they have improved, technically and physically.

Intensity that’s actually coached

Every metcon includes a clear stimulus intent and RPE target, so:

• Coaches know what the session should look like on the floor.
• Athletes understand how hard it should feel.
• Scaling is tied to the goal.

What makes this different

• Coach-first design: clear structure, clear intent, clear scaling pathways.
• Complementary programming: strength and conditioning are paired to reduce unnecessary interference and excessive repeated fatigue.
• Skill development in a class setting: lane-based progressions, not “watch the RX athletes and guess.”
• Varied, engaging conditioning: not endless AMRAPs; expect a mix of EMOMs, intervals, for-time pieces, ladders, grinders, and team formats.

What you receive

7 days/week programming (including a Team WOD) designed for 60-minute classes and 2 weeks in advance, so you can plan ahead.

Clear daily structure (Warm-Up Focus → Build-Up → Focus → Metcon)

Athlete notes (pacing, technique cues, tips and tricks, scaling options)

Coaches notes (class management, stimulus control, common faults, flow tips)

Programming written to be easy to implement with real-world class constraints

Try it today for 14 days

Not sure if it fits your gym? Start with a 14-day free trial, no long-term commitment. You’ll get full access to the programming and can run it in real classes before deciding whether it’s the right solution for your affiliate.

Save with the bundle (30% off)

If you run both CrossFit and HYROX classes, choose the CrossFit + HYROX Bundle and receive 30% off compared to purchasing both tracks separately.