Improve Your CrossFit® Performance 2x Faster

Sounds to good to be true?

Many CrossFit® programs combine strength/skill work and conditioning/metcons in the same session. While that works for some, this often leads to interference between energy systems biochemical pathways, resulting in slower progress and plateaus in both strength and conditioning. Certainly in athletes with higher training age.

Our HYBRID PROGRAM is specifically designed to eliminate that interference. By separating strength and conditioning sessions, you can focus on developing one area at a time while maintaining the other -- delivering faster, more sustainable results. This system has been rigorously tested with real athletes and consistently outperforms traditional programming. We did two studies on this subject matter, check them out here: HYBRID 1.0 and HYBRID 2.0.

What is included:

✅ 5 Training Days per Week: Alternating focus between strength and conditioning for targeted development

✅ HYBRID Periodization: Day A focuses solely on strength; Day B focuses solely on conditioning/metcons reducing overlap and maximizing progress

✅ 12 Week Training Blocks: Each block is bookended by testing weeks to track progress and recalibrate your training

✅ Access to Coaches: Ongoing support through our private Discord community

✅ Monthly Live Q&A with founder Gommaar D'Hulst on Youtube

Alternating Strength and Conditioning (metcon)

The unique aspect of this program is that we carefully separate heavy lifting sessions & weightlifting with endurance work & metcons. To reduce that interference effect and get you in the best shape as quick as possible. Example:

🟦 Day A (fi Monday) – Strength Only

Prioritize heavy lifts, hypertrophy, and strength skill work without the fatigue caused by conditioning sessions.

🟩 Day B – (fi Tuesday) Conditioning & Metcons Only

Dedicated to improving aerobic capacity, mixed modality workouts, and metcons—without the compromise of heavy lifting fatigue.

Each block lasts 12 weeks and is both preceded and followed by an extensive fitness testing week. You’ll clearly measure your improvements in strength, endurance, and overall CrossFit® performance.

🟦🟩 Strength and then METCON structure is repeated throughout the week

The Yearly Training Cycle

HYBRID follows a dual-peak annual plan built around the competitive CrossFit calendar. The year is divided into two 12-week training blocks, each progressing through three 4-week mesocycles:

🟦 Weeks 1–4: LIFT & Hypertrophy – Build the foundation. High-volume resistance training focused on muscular hypertrophy, structural balance, and work capacity. Functional fitness elements are maintained, but the primary stimulus is tissue-level adaptation and training tolerance.

🟩 Weeks 5–8: MIFT & Force – Develop maximal force output. Loads increase, volume decreases, and the focus shifts to neuromuscular strength and heavy barbell work. Mixed modal sessions shift toward heavier loading patterns and strength-endurance under fatigue.

🟧 Weeks 9–12: HIFT & Power – Express what you've built. High-intensity functional training at peak power output — Olympic lifting speed, barbell cycling, fast mixed modal work, and sport-specific competition simulation. This phase sharpens your ability to perform under intensity and fatigue.

This 12-week cycle repeats twice per year (×2), aligned with two competition peaks:

🏆 Peak 1 — Post-Summer (September/October): Target local and regional fall competitions and throwdown

🏆 Peak 2 — The Open (February/March): Arrive at the CrossFit Open in peak condition, ready to competeBetween peaks, structured deloads and transitional phases keep you progressing without burnout. You can jump in at any point — the system is designed to continuously build regardless of where you start.

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.

Why This Program Works

Our HYBRID approach minimizes interference between energy systems by separating strength and conditioning into focused blocks. This leads to faster gains in both areas, reduced fatigue, and improved recovery. Our system is backed by real-world testing and delivers measurable results—faster than conventional programming.

For a deep dive into our study and the results, check out our latest YouTube videos on the subject. HYBRID 1.0 and HYBRID 2.0.

What Equipment Do You Need?

To get the most out of HYBRID, you should have access to a fully equipped functional fitness facility. Here's what you'll need:

• Barbell + bumper plates
• Dumbbells and/or kettlebells
• Wall ball
• RowErg, BikeErg, SkiErg (Runner optional)
• GHD, sandbags, sleds (for off-season and odd-object work)
• Climbing rope, boxes, rings, pull-up bar, and other standard gymnastics tools

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.

Meet Your Coaching Team

🏋️ Klaus Salmesvirta – Head of Programming, M.Sc., CF-Level 2, Strength & Conditioning Coach specializing in functional training and CrossFit® competition prep

🔬 Gommaar D’Hulst – Founder of WOD-Science, PhD in Movement Sciences, expert in training load management and hybrid programming strategies

👉 Join now and start improving your CrossFit® performance—twice as fast!