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.

By joining, you will also gain access to our private Discord group, where you can chat directly with coaches and connect with other athletes following the same program.

Your Weekly Structure Includes:

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

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

✅ 8-10 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

✅ Evidence-Based Approach: Our method has been tested in practice and proven to deliver faster results than conventional programming

Programming Outline

This is continuous, season-focused programming, preparing you for a competition 6 months out (October/November 2025). Whether you’re targeting a specific event or simply want to build your engine and strength in a smarter way, the HYBRID PROGRAM keeps you progressing.

🟦 Day 1 (fi Monday) – Strength Only

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

🟩 Day 2 – (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 8–10 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

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.

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!

Gym Access Required: Make sure you have access to gym equipment to fully engage in the program and maximize your results.

Time to get fit - FAST