Get answers

  1. Download SugarWOD App and Create an account (Google Play Store)(Apple App Store)
  2. Search Click “join my box” and search CompTrain (It will say CompTrain is a “paid Subscription” but don’t worry the home gym track is not and will be totally free.)
  3. Select CompTrain Home Gym from the options.
  4. Complete registration process (again it will ask you for credit card info but you will NEVER be charged).
  5. Go back into the SugarWod app and from the left menu screen select “refresh gyms”. You should now have access to the Home Gym track!

  1. In the top left corner of your screen click the Menu button
  2. Scroll down until you see “Browse Available Gym” – click that
  3. Select the “CompTrain Home Gym Option – $0” to sign up.
  4. That will take you to another screen where you will Sign Up
    1. It will ask for you CC info but it will NOT charge you, it’s completely free
  5. Return to the SugarWOD App
  6. Go back to the  Menu button, you should see CompTrain there as a gym. If you don’t make sure to click “Refresh My Gyms” 
  7. Once you see CompTrain as one of your gyms – click on it. 
  8. The “Home Gym” workouts are listed in a drop-down menu directly under the picture

If you are already a CompTrain subscriber you will have free access to the “Home Gym” track included in your subscription!

CompTrain is an online training program that delivers physical and mental training for competitors.

CompTrain is for people who understand that mental toughness is the key to performing at an elite level, and are committed to getting better at it. Whether your goal is to push yourself to new heights on a personal level, compete in your first local competition or podium at the Games–if you’re trying to become the best version of yourself, CompTrain is for you.

We believe that better people make better athletes. We’ve seen what mental toughness does to talent, which is why our approach emphasizes the mental side of training as much as the physical. Successful people share a set of character traits—things like grit, resilience, accountability, confidence, optimism, perseverance, and passion. Development of these skills is the key to unlocking your ability and will improve your performance both on the competition floor and life beyond the gym.

Both experienced athletes and those new to the sport can be successful following CompTrain. Our free programming requires some prior functional fitness experience and knowledge of the movements in order to properly execute the workouts. Our paid programming is more accessible to newer athletes. Every workout includes a detailed write-up, a discussion of the intended stimulus, and scaling options.

Individuals loading, complexity, volume, and accessory are written to optimize performance for the known and unknown demands of the Open and Sanctioned Events.

Our Masters program is built around the philosophy that more training is not better–better training is better. Masters training is tailored to the limited time of most competitive Masters, designed to be completed in under 1.5 hours each day. Training will prepare athletes for unique and age-group specific demands of Masters competition, from the Open through the Games.

Teens programming emphasizes quality of movements over shear volume, laying a foundation for a long, healthy athletic career. This program is tailored around for demands of the two teenage divisions in competition, ages 14-15 and 16-17.

Our only non-competitive programming track, CompTrain Class delivers world-class affiliate programming detailed through a 60-minute timeline. Lesson plans include warmups, teaching points, workout explanations, timeline and strategy. As the base of all three of our competitive tracks, CompTrain Class allows competitors to participate with group classes as one community.

Ben Bergeron is considered one of the top coaches in the sport of CrossFit. A former Ironman triathlete turned CrossFit Games competitor, Ben has coached CrossFit athletes to seven Games titles. You can find out more about Ben here.

Our programs are written to be completely scalable for athletes of any skill or strength. Athletes following our free programming can easily modify workouts by reducing weights, complexity, and/or reps as needed. Athletes following the paid programming have access to daily recommended scaling guidelines.

At a minimum, we recommend our athletes have access to a barbell, weights, dumbbells, a pull-up rig, a plyo box, a wall ball, a rower and an assault bike. We also recommend getting a Crossover Symmetry Shoulder activation set, along with their hip & core band. Over the years, we have trusted Crossover Symmetry with helping so many of our athletes with shoulder weaknesses and imbalances. The exercises are designed to mirror the functional patterning of sport-specific movements. They target common deficiencies and muscle imbalances to improve movement and athletic performance. Their hip & core bands are also a fantastic way of getting your hip and core muscles activated for those heavy barbell days!

CompTrain Individuals (Open): 1.5-2 hours
CompTrain Individuals (Qualifier): 2.5-3 hours
CompTrain Masters (Open): 1.5 hours
CompTrain Masters (Qualifier): 2-2.5 hours
CompTrain Teens (Open): 1.5 hours
CompTrain Teens (Qualifier) 2-2.5 hours

The CompTrain tribe is one of the coolest parts about our program. If you walk into any gym in the world, you can almost always find someone doing CompTrain. You can connect with other CompTrain athletes by joining one of our Facebook groups (Individuals, Masters, or Teens) and by following us on Instagram.

Athletes that subscribe to the paid track on SugarWOD have access to another level of community via worldwide division-specific leaderboards. You’ll also get access to CompTrain coaches, who answer all posted questions.

CompTrain Camp is held every year in September. Details and registration information will be published on our website in the summer prior to camp.

Yes. Our programs are written to be completely scalable for any and all athletes. As long as your injury doesn’t completely prevent you from training, you can follow CompTrain with movement modifications. If your injury prevents you from lifting heavy, we can scale down the weights. If your injury prevents you from doing a specific movement, we can swap that movement out for another one. The CompTrain coaches and online community are great resources that can help you stay fit while working around an injury.

Ultimately, this depends on your goals. We write Masters programming specifically towards the Open and Online Qualifier demands that we have experienced in years past, whereas Individuals programming is geared towards their competition stages–Open and Sanctioned Events. If you’re a competitive Master or Individual, signing up for the track that aligns with your division allows you to see how you fare against the field with our division-specific leaderboards.

While we don’t specifically program for Sanctioned Event competitions, we do offer a workout strategy for every qualifier event. We believe that the preparation notes we provide, paired with consistently following CompTrain programming and the below competition tapering strategy, is the optimal way of preparing for any competition.

There is no one-size-fits-all answer here, but as a rule, you should aim to take a couple of days off to recover from the stress of competing. Above all, listen to your body. If you feel like you are ready to jump back into training, get after it.

If you follow the free programming, use whatever you have that best lines up with the stimulus of the workout. Our paid programming includes substitutions and common conversions for equipment written into workouts. For example, if a workout calls for a bike, but you do not have access to a bike, we’ll provide an appropriate conversion on the rower to help you match the intended stimulus.

Our programming is designed so that you can jump right into today’s programming. There is no “initiation” phase or specific testing you need to go through in order to start training right away.

Our annual training cycles are:

Foundational strength, laying the groundwork for the season. Incorporating squat wave
training, overhead strength, and a focus on moving better through a variety of positioning drills.

“Grunt Work”
Building stamina strength into our weekly progressions, including capacity through barbell cycling, stamina squat sessions, and unilateral dumbbell work to improve positioning and correct imbalances.

“Barbell Ninja”
Focusing on the mechanics and technique on the olympic lifts through targeted progressions in the clean and jerk and snatch and olympic accessory work.

Improving body awareness and honing in on movement stamina and quality. Progressions towards the ring muscle-up, bar muscle-up, handstand pushup, and more.

Open preparation. Dialing in conditioning and targeted skill refinement for the movements tested in Open competition.

We do not currently offer personalized training programs, but we do our best to help athletes who have specific questions regarding CompTrain programming and their own training.


Start tracking your progress when you download the next CompTrain App today.