I’ve used a couple of online CrossFit programs this year that I’ve really liked. The first is Hybrid Performance Method. For about $35/month you can choose between 8 different programs and you can switch anytime you want with a few clicks in your profile. For a few months at the beginning of the year, a couple of friends and I were following the Hybrid WOD program to prepare for the CrossFit Open. It was hands down the hardest, but also the best programming I’ve followed. We averaged about 90 minutes in the gym, 5 days a week and saw big improvements in our fitness.
After I tweaked my back, I switched over to Hybrid Push-Only, which is all about the upper body and runs 4 days a week. It rarely takes me over an hour to finish the assigned work. I’m really loving it. Bench press is the main lift, but there is also a fair amount of overhead pressing, a ton of accessory work, and a day focused on pulling strength, mainly pull-up type movements. We’ll see if I can’t hit a 300 pound bench press at the end of 12 week program. I’ve been spacing out the 4 days a week so I can still go to a 2-3 CrossFit classes. I think I’m averaging about 9 days to get through a week of the program and am finishing up week 8.
The other program I’ve used this year is Performance Plus Programming. It’s focused around gymnastics type stuff and using movements to create stability and support. It runs $20/month, has 4 workouts per week, and almost never takes me more than 10 minutes to complete. The first month was focused on shoulders, which paired up really well with the Push-Only program. I need to loop back around and repeat that month of programming before I try out the core focused month.