The Best CrossFit Training Programs: For Better Muscle Growth

#2 HWPO PRO

4.8

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Program Overview

HWPO PRO stands for “Hard Work Pays Off” and is an offering from Mat Fraser, CrossFit’s highest-decorated athlete of all time. This program will evolve specifically for serious athletes looking to compete, whether at the local throwdowns, the CrossFit Open, or even at the CrossFit Games.

What really makes HWPO PRO stand out is the truly holistic nature of the fitness program. While many programs focus strictly on the big three lifts and metcons, HWPO PRO places a high premium on accessory work. This means tons of ancillary sled exercises to strengthen smaller muscle groups, improve mobility, and develop general athleticism.

A typical HWPO PRO week includes heavy lifting sessions, gymnastics movement skill work, and high-intensity metcons, with an added dedicated accessory work; this program also accommodates periodization, or cycling of different training phases, tailored for performance maximization and the prevention of burnout.

What’s unique to HWPO PRO, however, is that it is focused on mental toughness: Fraser often includes some workouts he designed for himself to really push the athletes to the edge and make them mentally strong enough to podium at high-level competitions.

It contains detailed notes on every workout, what the intended stimulus is, and scaling options. This allows the athletes to scale the workouts based on their current level of fitness while still holding on to the intended training effect.

#3 Misfit Athletics Hatchet Program

4.8

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Program Overview

Misfit Athletics’ Hatchet program is developed for athletes whose goals are to compete at the quarterfinal level or above in CrossFit competitions. Customization such as this is one of the things that sets applications like theirs apart.

Options for accessory work and strength training are presented to athletes week in and week out. Pending individual weaknesses and goals, athletes can make choices for different pieces to include in their training experience.

This allows for a much more tailored approach without the cost of truly individualized programming.
The Hatchet program normally includes 1-2 strength or skill pieces daily, followed by 1-2 conditioning workouts. Added to these are other supplementary work prescribed, like some skill work done through EMOMs or just some additional conditioning.

Probably one of the most striking things about Misfit Athletics is the strong media presence. Their podcast, “The Misfit Podcast,” discusses training philosophy, nutrition, and mindset. The YouTube channel is full of demonstrations on different movements and workout strategies with a small window into what a training session for elite athletes looks like.

It also tends to the community inside the program. An active Discord and Instagram enable athletes to bond over their struggles and push one another. That’s a good incentive—particularly if you’re working out outside of a traditional gym environment.

#4 Aerobic Capacity by Chris Hinshaw

4.8

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Program Overview

Aerobic Capacity, created by renowned endurance coach Chris Hinshaw, is a specialized program focused on improving cardiovascular fitness for CrossFit athletes. Hinshaw, known for coaching top CrossFit Games athletes, brings his expertise in endurance training to this program.

The Aerobic Capacity program is not a full CrossFit program, but rather a supplemental program designed to be incorporated into your existing training regimen. It typically involves 1-2 dedicated endurance sessions per week, focusing on running, rowing, or swimming.

What sets this program apart is its scientific approach to endurance training. Hinshaw incorporates a variety of training methods, including steady-state cardio, interval training, and threshold work. Each workout is designed with a specific physiological adaptation in mind, whether that’s improving your lactate threshold, VO2 max, or overall aerobic efficiency.

The program offers several different tracks based on your goals. For example, there’s a 2000m row program for those looking to improve their rowing performance, a 5k run program for runners, and general swim workouts for those looking to improve their swimming efficiency.

One of the unique aspects of this program is its focus on teaching athletes how to pace themselves effectively. Many CrossFit athletes struggle with pacing in longer workouts, and Hinshaw’s program addresses this head-on with structured interval work and clear guidelines on intensity management.

#5 Invictus Gymnastics

4.8

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Program Overview

Invictus Gymnastics is a specialized program focused on developing and refining gymnastics skills for CrossFit athletes. Created by the team at Invictus, a well-respected name in the CrossFit community, this program is designed to help athletes master bodyweight movements that are crucial in CrossFit competitions.

The program is structured around three 20-minute sessions per week, making it easy to incorporate into your existing training regimen. Each session is focused on a specific area of gymnastics, such as pulling movements (pull-ups, muscle-ups), pushing movements (handstand push-ups, ring dips), or core strength and control.

What sets Invictus Gymnastics apart is its progressive approach to skill development. The program offers three different levels for each workout, allowing athletes of all skill levels to participate and progress at their own pace. Beginners might start with strict pull-up progressions, while more advanced athletes could be working on complex muscle-up variations.

Each workout typically includes a warm-up, skill practice, strength work, and sometimes a short conditioning piece that incorporates the skills being worked on. The program also emphasizes proper technique and body positioning, which is crucial for efficient and safe execution of gymnastics movements.

One of the strengths of this program is its focus on building a strong foundation. Even advanced athletes are encouraged to perfect the basics before moving on to more complex skills. This approach not only improves performance but also helps prevent injuries common in gymnastics movements.

#6 Train Hard

4.8

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Program Overview

Train Hard, created by CrossFit Games veteran Jason Khalipa, is a program that embodies the classic CrossFit ethos of constantly varied, high-intensity functional movements. This program is designed to mimic the experience of attending classes at a CrossFit box, but with the flexibility of working out on your own schedule.
The Train Hard program offers three different tracks, all of which are included in the monthly subscription:

• Force: This track is closest to a traditional CrossFit class, typically including a strength component followed by a metcon. It requires a full set of CrossFit equipment.
• EMOM: This track focuses on Every Minute On the Minute workouts, which are great for building work capacity and mental toughness. These workouts usually require minimal equipment.
• Endurance: This track is designed to improve cardiovascular fitness, often through running or rowing workouts.

What sets Train Hard apart is its simplicity and adherence to classic CrossFit principles. Workouts are straightforward but challenging, often incorporating benchmark CrossFit workouts and movements. This makes it an excellent choice for those who love the traditional CrossFit style but need more flexibility in their schedule.

The program is delivered through an iOS app, which includes demonstration videos for all movements. One unique feature is the community aspect – users can comment on workouts and interact with each other, and Jason Khalipa himself often engages with users in the app.

#7 Functional Bodybuilding

4.8

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Program Overview

Functional Bodybuilding, created by former CrossFit Games athlete Marcus Filly, is a program that bridges the gap between traditional bodybuilding and functional fitness. It’s designed for those who want to build muscle and improve their aesthetics while maintaining (or improving) their functional fitness.
The program typically includes 4-5 workouts per week, each lasting about 60-75 minutes. A typical workout in this program might include:

• A warm-up focused on mobility and movement prep
• A strength component, often using tempo work or paused reps to increase time under tension
• Accessory work targeting specific muscle groups
• A short, high-intensity conditioning piece

What sets Functional Bodybuilding apart is its focus on quality movement and controlled tempo. Unlike traditional CrossFit workouts that often emphasize speed, this program prioritizes form and muscle engagement. You’ll see a lot of tempo prescriptions (like 3-1-3 tempo squats) and isometric holds.

The program also places a strong emphasis on unilateral movements and addressing muscle imbalances. You might find single-arm dumbbell work, Bulgarian split squats, or Turkish get-ups in a typical week.

Another unique aspect is the periodization of the program. It follows a logical progression over time, gradually increasing volume and intensity to promote continuous growth and prevent plateaus.

While the program does include some traditional CrossFit movements like Olympic lifts and gymnastic skills, these are typically performed at lower intensities and with a focus on technique rather than speed or load.

#8 ROMWOD

4.8

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Program Overview

ROMWOD, which stands for Range Of Motion Workout Of the Day, is a mobility program designed specifically with CrossFit athletes in mind. Created by Jeremiah Barnert, a long-time CrossFit athlete and coach, ROMWOD aims to improve flexibility, reduce injury risk, and enhance recovery for functional fitness athletes.
The program provides a new 10-45 minute mobility routine each day. These routines typically focus on:

• Static stretching
• Active stretching
• Yoga-inspired poses
• Breathing exercises

What sets ROMWOD apart is its focus on long-duration holds. Many of the stretches are held for 3-5 minutes, which can be challenging but is believed to be more effective for improving flexibility than shorter-duration stretches.

The program is delivered through a web platform and mobile app, which includes a library of over 2000 mobility routines. Users can filter these routines by body part, duration, or specific goals (like improving squat mobility or shoulder flexibility).

ROMWOD also features “athlete series” videos, where well-known CrossFit athletes guide users through mobility routines. This can be very motivating and helps the user join others in the larger CrossFit community.

One of the unique aspects of ROMWOD is that it touts its consistency. The program encourages one to practice daily, even if just 10-15 minutes, feeling that small incremental improvements made daily will amount to major long-term improvements in mobility and performance.

#9 Street Parking

4.8

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Program Overview

Street Parking is a CrossFit-style program designed for people who want to maintain their fitness but don’t have access to a fully-equipped gym or a lot of time to work out. Created by Miranda and Julian Alcaraz, both experienced CrossFit coaches, Street Parking aims to deliver effective workouts with minimal equipment and time commitment.

The program offers several tracks to accommodate different equipment availability:

• Dumbbell Program: Requires only a set of dumbbells
• Barbell Program: For those with access to a barbell and plates
• Sandbag Program: Uses a sandbag for resistance
• SHIFT Program: A lower-intensity option for beginners or those needing a break from high-intensity work

A typical Street Parking workout includes:

• A brief warm-up
• The main workout (usually 10-20 minutes)
• Optional accessory work

What sets Street Parking apart is its flexibility and minimal equipment requirements. Workouts are designed to be completed in 30 minutes or less, making them accessible even for those with busy schedules.

The program also offers additional components for those who want more:

• QUENCH: Additional conditioning work
• SLAM: Strength-focused accessory work with slam balls
• SWELL: Hypertrophy-focused accessory work
• FLOW: Mobility work

Street Parking has a strong community aspect, with an active Facebook group where members share their experiences, modifications, and encouragement. This community feel helps keep members accountable and motivated, even when working out alone at home.

#10 CrossFit Mainsite

4.6

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Program Overview

CrossFit Mainsite, available for free at CrossFit.com, is the original CrossFit programming created by Greg Glassman, the founder of CrossFit. This program represents the purest form of CrossFit’s “constantly varied, high-intensity, functional movement” philosophy.

The Mainsite posts one workout per day, which typically includes:

• A strength or skill component
• A metabolic conditioning workout (metcon)

What sets CrossFit Mainsite apart is its simplicity and adherence to CrossFit’s founding principles. Workouts are varied and often unpredictable, incorporating a wide range of movements from weightlifting, gymnastics, and mono structural cardio (running, rowing, etc.).

Each workout provides detailed notes on the intended stimulus and possible scaling options for different fitness levels. This is how entry-level athletes and more advanced athletes both get a good workout.

What really sets Mainsite apart is the community. Every workout has an active comments section with athletes from all around the world posting their scores and experiences. This is very motivating; it feels a bit like being part of a worldwide community.

The Mainsite also frequently posts articles about nutrition, movement technique, and CrossFit philosophy, so it’s actually a pretty good resource for people who would like to learn more about the methodology backing the workouts.