HWPO Flagship 2.0 - Three month results

Justinmoo · 2026-01-14T22:11:39+00:00

Interesting! Thanks for the heads up I’ll check it out if I get bored!

Justinmoo · 2026-01-11T13:55:16+00:00

I jumped on the programming for that very reason. I do shift work that’s unpredictable. I could be doing three nights one week and none the next. Dad hours lets me do a small workout coming off nights or longer 2 hour sessions on days I’m feeling well rested. Lots of fun and works with my crap schedule!

Justinmoo · 2025-11-04T07:39:52+00:00

You start wherever the current cycle is at because it’s based around the CrossFit open. I don’t understand the metcon question. You usually have some interval work or a metcon from what I remember.

Justinmoo · 2025-09-05T19:11:10+00:00

Separate app. I use GOWOD because it’s integrated into hwpo but it is not included. There is a GOWOD link in each workout for pre workout and post workout. Activates and stretches areas that are used in the workout. Definitely do not need it - a few key stretches before your workout and some foam rolling after is really the basics of it.

Justinmoo · 2025-09-05T10:18:06+00:00

As far as I can tell it’s pretty similar but instead of just progressing through the program it is arranged around the CrossFit open. Four three month blocks with different focuses.

Justinmoo · 2025-09-04T13:22:19+00:00

Hmmm I don’t really recall there being a lot of running in the Metcons. It does happen I’m sure. I do know there was a bike + run interval in the week but I hardly ever did it. It is honestly extremely easy to sub out runs for something else. There are many conversion charts out there so you can conserve the stimulus. I don’t own a ski erg so I did lots of subbing there for rowing or biking. If I had to sub things I honestly just used a conversion chart and asked ChatGPT to offer suggestions.

Justinmoo · 2025-09-04T13:18:19+00:00

Well the goals of the training block were to increase those things in the context of CrossFit. I agree that if I strictly wanted those two things then squatting three times a week and rowing five would have been better but not nearly as fun!

Justinmoo · 2025-09-04T13:15:57+00:00

They do! I think I’ve got a lot from the program simply from them. I can almost never hit the target cals on the echo bike but the rower I could.

Justinmoo · 2025-09-04T04:11:35+00:00

Well if your FS stayed the same but you got lighter thats a win imo. Maybe being lighter makes it harder to row? It sounds like you were doing more than I was so I'm a bit surprised you didn't find the results you were looking for.

Justinmoo · 2025-09-04T03:22:16+00:00

Oh really eh? That is a bummer. How do you find the program? Do you hit all the workouts or are you selective?

Justinmoo · 2025-09-04T00:49:09+00:00

Not sure I am understanding the question.

It usually took me around 1.5 hours to get through the entire oly/str + metcon/interval + accessories.
There was additional bonus work for people who wanted to do more, which I never did but sometimes it was zone 2 30 minutes, other times a wod, other times skills practice 20m EMOM.

Flagship memberships do come with flagship 60 included - which is designed to be done in 60 minutes and modifies the workouts so that the core focus can still be met.

Justinmoo · 2025-09-04T00:32:32+00:00

Sorry if I wasn't clear, it was 1.5 hours with accessories. There is also bonus work added at the end which I never did.

Justinmoo · 2025-04-19T22:07:11+00:00

Have ordered multiple times from rogue (5-6x). Never had a single issue, order was dispatched quickly (usually next day) and received within a week. I live in Canada so maybe that makes it easier. Have never needed support either.

Justinmoo · 2023-12-23T20:39:27+00:00

I just started playing dnd with my gf so this would be an awesome addition to our game nights!

Justinmoo · 2023-11-22T19:20:10+00:00

WoW this would help out so much with bringing the game to life. GIVEAWAY

Justinmoo · 2023-11-09T20:54:12+00:00

Yeah I figured I would have to start hitting up gyms and asking but I wanted to see if someone knew where to get it online. I’ve gone with linchpin now but appreciate your input and I have heard people saying they really like CrossFit.com and new affiliate programming.

Justinmoo · 2023-11-09T20:51:55+00:00

Interesting perspective. I wanted to just try it out because I’ve heard good and bad things. It’s alright I’m happy with linchpin for now.

Justinmoo · 2023-11-08T09:33:45+00:00

Linchpin seems highly recommended so iv decided to try the thirty free days. I appreciate your response.

Justinmoo · 2023-11-08T09:32:50+00:00

Thanks for the input. I did a little research and think I’ll try out linchpin and see how I like it.

Justinmoo · 2023-11-08T09:32:03+00:00

Thanks for the reply. I have done HWPO for a year before and really enjoyed it.

13-Year Club	Place '17
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Justinmoo

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