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Opengym

Developing the world's fittest athletes

BY 3x Crossfit games Affiliate cup champion MATT HEWETT & 13-year nhl player BROOKS LAICH

TRAINING PROGRAMS

CrossTrain Pro

Train like the worlds best. Designed for elite athletes looking to compete in the sport of CrossFit®.

Advanced daily programming will push you towards becoming the best athlete possible. Be ready to work, this program is for athletes intensely committed to fitness!

 

details 

  • Programmed by 3x CrossFit Games Champion Matt Hewett
  • Functional fitness program for elite athletes
  • New workout every day
  • Multiple training sessions per day
  • All modalities of CrossFit®
  • Develop your strength, skill, conditioning, gymnastics, running, and swimming
Day 1 Sample Programming

4 Rounds:
750/600m Row
Rest 1:15 between rounds

Squat Snatch
3 sets of 2 to warm-up
4 sets of 4 @ 60-70% of 1RM
Rest as needed between sets

For Time:
21-15-9
Bar Muscle-ups
Barbell Thrusters @ 95/65

Upper Body Accessory
3 sets of 12 DB Strict Press
3 sets of 12 Ring T’s
3 sets of 12 DB Lateral Raises
Rest as needed between sets

Day 2 Sample programming

6 Rounds:
200/175m Row
15 Kipping Handstand Push-ups
10 Hang Cleans @ 115/75
Rest 1:30 between rounds

Back Squat
4 sets of 3 to warm-up
3 sets of 10 @ 65%
*last set is open, meaning you can complete as many reps as possible*
Rest as needed between sets

On the 5:00 x 4:
10 Burpee Box Jump Overs @ 24”/20”
15 DB Cleans @ 50/35
20 GHD Sit-ups
Score = slowest round

Core Accessory
3 Rounds:
1:00 Plank Hold
10 Alternating Single Leg V-Ups
40 Scissors

Day 3 Sample Programming

10 Rounds:
200/175m Ski
50’ Handstand Walk
Rest 1:00 between rounds

Squat Clean
3 sets of 3 to warm-up
4 sets of 3 @ 75-85% of 1RM
Rest as needed between sets

3 Rounds:
30 Wall Balls @ 30/20
30 Toes to Bar
30 Burpees

Upper Body Accessory
Alternating On the Minute x 20 (10 Rounds):
Odd Minutes: 7 Strict Deficit Handstand Push-ups @ 5”/3”
Even Minutes: 7 Strict Pull-ups

Crosstrain

Designed for those looking to take their fitness to the next level. Constantly varied functional movements will challenge and develop all elements of your fitness.

Power and Olympic lifting, metabolic conditioning, gymnastics, skill work, and more. CrossTrain will push your fitness to new heights!

 

details 

  • General functional fitness program
  • New workout every day
  • Done in 60 minutes or less
  • Develop strength, skill, conditioning, and mobility
  • Programmed for full equipment, and limited equipment
Day 1 Sample Programming

Squat Snatch
3 sets of 2 to warm-up
4 sets of 4 @ 60-70% of 1RM
Rest as needed between sets

For Time:
21-15-9
Pull-ups
Barbell Thrusters @ 95/65

Upper Body Accessory
3 sets of 12 DB Strict Press
3 sets of 12 DB Lateral Raises
Rest as needed between sets

Minimal Equipment Option:

Single Arm DB Squat Snatch
3 sets of 2 to warm-up
4 sets of 4 @ moderate weight
Rest as needed between sets

For Time:
21-15-9
DB Thrusters @ 50/35
AbMat Sit-ups
Burpees over DB

Upper Body Accessory
3 sets of 12 DB Strict Press
3 sets of 12 DB Lateral Raises
Rest as needed between sets

Day 2 Sample programming

Back Squat
4 sets of 3 to warm-up
3 sets of 10 @ 65% of 1RM
*last set is open, meaning you can complete as many reps as possible*
Rest as needed between sets

On the 5:00 x 4:
10 Burpee Box Jump Overs @ 24”/20”
15 DB Cleans @ 50/35
20 AbMat Sit-ups

Core Accessory
3 Rounds:
1:00 Plank Hold
10 Alternating Single Leg V-Ups
40 Scissors

Minimal Equipment Option:

DB Squat
4 sets of 3 to warm-up
3 sets of 10 @ moderate/heavy weight
*last set is open, meaning you can complete as many reps as possible*
Rest as needed between sets

On the 5:00 x 4:
10 Burpees Over DB
15 DB Cleans @ 50/35
20 AbMat Sit-ups

Core Accessory
3 Rounds:
1:00 Plank Hold
10 Alternating Single Leg V-Ups
40 Scissors

Day 3 Sample Programming

Squat Clean
3 sets of 3 to warm-up
4 sets 3 @ 75-85% of 1RM
Rest as needed between sets

3 Rounds:
20 Wall Balls @ 20/14
20 Toes to Bar
20 Burpees

Upper Body Accessory
Alternating On the Minute x 20 (10 Rounds):
Odd Minutes: 5 Strict Handstand Push-ups
Even Minutes: 5 Strict Pull-ups

Minimal Equipment Option:

DB Squat Clean
3 sets of 3 to warm-up
4 sets 3 @ heavy weight
Rest as needed between sets

3 Rounds:
20 DB Squats @ 35/20
20 Rocky Sit-ups
20 Burpees

Upper Body Accessory
Alternating On the Minute x 20 (10 Rounds):
Odd Minutes: 5 Strict Handstand Push-ups
Even Minutes: 10 DB Upright Rows

bodyweight

Designed for people of all ages and fitness levels. There's no equipment necessary, so it's excellent for working out at home, or while traveling!

It will challenge even the fittest of athletes, but will always have a scaled version to accommodate those just beginning their fitness journey! 

 

details 

  • New workout every day
  • Done in 20 minutes or less
  • 160+ movement demonstrations
  • Burn fat, increase lean muscle, build stamina, improve mobility
  • Signature workouts and challenges
Day 1 Sample Programming

AMRAP 14
25 Jumping Jacks
20 Plank Body Saws
15 Glute Bridges
10 Push-ups

Rest 2 minutes

Tabata (4 Rounds of):
:20 L Side Plank Hold
:10 Rest
:20 R Side Plank Hold
:10 Rest

Scaled Version:

AMRAP 14:
20 Jumping Jacks
15 Plank Body Saws
10 Glute Bridges
5 Knee Push-ups

Rest 2 minutes

Tabata (4 Rounds of):
:20 L Side Plank Hold
:10 Rest
:20 R Side Plank Hold
:10 Rest

Day 2 Sample programming

Full Minute 16:
1M - Sumo Squats
2M - Plank
3M - Single Leg Deadlifts (:30 L, :30 R)
4M - Bent Row to Kickout

Rest 1 minute

2 Minutes:
Max Frog Sit-ups

 

Day 3 Sample Programming

On The Minute 12:
1M - 100 Sprint in Place
2M - 30 Reverse Lunges
3M - 40 Bent Over T’s
4M - 50 Russian Twists (25 each side)

Rest 1 minute

Tabata - (4 Rounds of):
:20 Donkey Kicks with Straight Leg
:10 Rest
:20 Glute Bridge Walkouts
:10 Rest

Scaled Version:

On The Minute 12:
1M - 75 Sprint in Place
2M - 20 Reverse Lunges
3M - 30 Bent Over T’s
4M - 40 Russian Twists (20 each side)

Rest 1 minute

Tabata - (4 Rounds of):
:20 Donkey Kicks with Straight Leg
:10 Rest
:20 Glute Bridge Walkouts
:10 Rest

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Testimonials

“If you’re like me and get bored easily, have trouble staying consistent, lose motivation, and find it difficult to stay fit while traveling – then you MUST try the Bodyweight program! I love the  variety that it offers – every day is something new and filled with simple but extremely effective exercises! It’s incredible how fast my body has responded to the workouts. I started seeing major results within the first 10 days! It is the perfect workout routine!”

Morgan

“It’s amazing how complete of a workout I get in 60 minutes or less with the CrossTrain program! Every day they find a new way to challenge me and improve my fitness. I have developed more strength, built up my stamina, improved my mobility, and leaned out in the process! Thank you Open Gym – I feel better than ever and am in the best shape of my life. Bring on the next workout – I’m ready to go!”

Austin

“Competing in the sport of CrossFit, the Open Gym CrossTrain Pro program is the only program I trust to get me into the best shape possible, and ready to compete! It’s the complete package, developing every aspect of my fitness, and touching on all the skills of the sport. This program is the real deal. If you’re ready to put in the work, the CrossTrain Pro program will take your fitness to the ELITE level!”

Jared

Training programs

Choose the program that works best for you, and start training today!

Discounts from official partners

Get premier products at discounted prices, courtesy of our 6 Official Partners. Products offered include nutritional supplements, organic snacks and foods, workout and mobility equipment, and music services! 

specialty programs

Want to spend more time developing a specific body part? Try one of our Specialty Programs! Options include "Ab Blast" • "Butt & Thigh Burner" • "Chest & Arm Blowout"

Find your community

Connect with thousands of inspired and energetic people just like you! Enjoy engaging, motivating, and challenging one another to become the best versions of ourselves!

Signature workouts and challenges

Want to compete against some of your favorite athletes and celebrities? Keep an eye out for workouts built by them, and shared with you! 

Work

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