Why this program exists

Class programming often falls into one of two extremes. It is either a collection of unrelated daily workouts, or it is written like competitor training and does not fit a 60-minute class with mixed abilities.

WOD-Science Affiliate RX sits in the middle. It gives members enough structure to make measurable progress, while keeping the variety, energy and community that make group training enjoyable.

What members train

Across a typical week, the programming develops the full mixed-modal skill set, Strength, Gymnastics, Olympic Lifts and Engine. And also a weekly partner or team workout as the community anchor.

The exact order can change to manage fatigue and match the goal of the current cycle. The aim is balanced development across the week, not seven disconnected workouts.

What a session looks like

Every session is designed for a 60-minute class and follows a clear structure:

• Warm-Up Focus: the joints, tissues and movement patterns that need to be prepared. Laso includes are prepped Warm-Up for coaches who want to copy directly.
• Build-Up: a practical ramp into the main movement, including positions, technique and loading
• Focus Block: the main development of the day, such as strength, gymnastics or Olympic weightlifting
• Complementary Conditioning: a metcon (or WOD/Workout of the Day) that supports the day and the wider week without repeating the same stress unnecessarily

In addition we also provide:

• Athlete Notes: pacing, technique, common mistakes and scaling options
• Coach Notes: class flow, timing, stimulus control, equipment setup and coaching priorities

Gymnastics for a real class

Gymnastics days use lane-based progressions, usually Regular, Intermediate and RX. This gives athletes a clear place to start and allows the coach to manage different ability levels without writing a separate session for every person.

The progressions are designed to build positions, strength, consistency and skill over time. The goal is not simply to expose members to difficult movements. It is to help more of them actually improve.

Built in cycles, not random weeks

Programming is organised in training cycles, usually around 12 weeks. Each cycle has a clear direction, progressive exposure, planned recovery and opportunities to measure improvement.

Strength and skill work develop through repeatable progressions. Conditioning stays varied, but the variation is planned around the needs of the cycle and the accumulated stress of the week. This gives members something they can feel in class and something they can see when they look back at their results.

Intensity and scaling

Every conditioning piece includes a clear stimulus and an RPE target or pacing direction where it adds value. Coaches can see how the workout should look on the floor, and athletes understand how hard it should feel.

Scaling is tied to the goal of the session. Options are provided for movement difficulty, loading and volume so mixed levels can train together without turning the class into several unrelated workouts.

What your gym receives

• Seven programmed days per week
• Sessions designed for 60-minute group classes
• Programming published two weeks in advance
• Coach notes and athlete notes for every day
• Session intent, pacing or RPE guidance and scaling pathways
• Practical class-flow and equipment considerations
• A dedicated Discord chat for owners and coaches

Support and community input

The Discord chat gives owners and coaches a direct place to ask questions, discuss substitutions, share class feedback and learn from other gyms using the programming.

Feedback is not treated as an afterthought. Input from owners, coaches and members is reviewed when future cycles are planned. This is where sport science and real coaching experience meet. The structure remains clear, but the programming keeps learning from what works on the gym floor.

The 95/5 principle

Our goal is to complete 95% of the work before class begins. The final 5% belongs to the coach: reading the room, making the right adjustment and coaching the people in front of them.

Who this is for

WOD-Science Affiliate RX is written for mixed-level CrossFit Affiliates and functional fitness classes. RX is the product name, not a minimum athlete standard. A gym can run the full seven-day week or select the days that fit its timetable, equipment and members.