PROGRAM CONTENT PRICING WODUP EXAMPLE WEEK FOR WHO FAQ
VIRTUOSITY COMPETITOR

TRAIN LIKE A COMPETITOR

The Virtuosity COMPETITOR program is designed for athletes of all levels who want to improve their performance in CrossFit® and functional fitness. Structured cycles of strength, technique and conditioning to take your training to the next level.

7-DAY FREE TRIAL LEARN MORE

THE PROGRAM

STRUCTURE AND CONTENT

Virtuosity COMPETITOR is a complete 6-day-a-week program, designed to develop all functional athlete capabilities: strength, technique, power, endurance and mobility.

Each cycle is built with intelligent progressions that allow you to constantly improve, reducing the risk of injury and maximizing long-term results.

WHAT'S INCLUDED IN THE PROGRAM

WEIGHTLIFTING

  • Periodized strength cycles
  • Technical Snatch and Clean & Jerk
  • Progressive strength building
  • Targeted accessory work
  • Olympic variations

GYMNASTICS

  • Advanced skill progressions
  • Muscle-ups, HSPU, Bar MU
  • Kipping efficiency
  • Core strength
  • Handstand work

CONDITIONING

  • Varied and challenging WODs
  • Interval training
  • Engine building
  • Competition prep
  • Pacing strategies

CHOOSE YOUR PLAN
VIRTUOSITY COMPETITOR

7 DAYS FREE Then €49.9/month
Piano Mensile

PLANMONTHLY

  • Complete programming
  • WODUP access
  • Email support
  • Flexible cancellation
  • No commitment
START FREE NOW
MOST POPULAR
7 DAYS FREE Then €39.9/month
Piano Annuale

PLANANNUAL

  • Everything in monthly plan
  • Annual payment €479
  • Save €120/year
  • Priority support
  • No commitment
START NOW
WODUP Logo

INSIDE THE WODUP PLATFORM

The Virtuosity COMPETITOR program is accessible through WODUP, the most advanced platform for CrossFit® and functional fitness. See how easy it is to follow your workouts, track your progress and achieve your goals.

WODUP Dashboard

MAIN DASHBOARD

View your weekly workouts, upcoming sessions and your most recent progress. Everything organized in an intuitive and easy-to-use interface.

  • ✓ Complete weekly view
  • ✓ Quick access to workouts
  • ✓ Real-time statistics
WODUP Workout

WORKOUT OF THE DAY

Each workout is detailed with clear instructions, video tutorials and space to log your results. Follow the phases step-by-step without stress.

  • ✓ Detailed instructions
  • ✓ Integrated timer
  • ✓ Scaling options available
WODUP Progress

PROGRESS TRACKING

Monitor every PR, every improvement and every personal record. WODUP automatically records your progress on all key movements.

  • ✓ Automatic PR tracking
  • ✓ Progression graphs
  • ✓ Time comparison
WODUP History

WORKOUT HISTORY

Review every workout you've completed, analyze your past results and identify patterns to optimize your training.

  • ✓ Complete history
  • ✓ Quick workout search
  • ✓ Personal notes and comments
WODUP Calendar

WEEKLY CALENDAR

Plan your week by seeing all workouts in advance. Organize your time and mentally prepare for each session.

  • ✓ Monthly calendar view
  • ✓ Advance programming
  • ✓ Customizable reminders
WODUP Details

EXERCISE DETAILS

Each exercise includes demonstration videos, key technique points and variations. Learn movements correctly and constantly improve.

  • ✓ HD video tutorials
  • ✓ Detailed coaching cues
  • ✓ Common errors to avoid

READY TO SEE YOUR PROGRESS ON WODUP?

Start today with a 7-day free trial and discover how the most advanced platform can transform the way you train.

7-DAY FREE TRIAL

SAMPLE WORKOUT

Here's how a typical Virtuosity Competitor session is structured

01

WARM-UP & MOBILITY

10-15 minutes of specific warm-up with focus on joint mobility and muscle preparation for the workout.

  • 2 Round: 200m Run + 10 PVC Pass Through + 10 Air Squat
  • Hip Mobility: Cossack Squat x 10/side
  • Shoulder Activation: Band Pull Apart x 15
  • Wrist Prep: Plank Hold to Down Dog x 5
02

SKILL WORK

15-20 minutes dedicated to technique: gymnastics, weightlifting or complex movements with structured progressions.

  • Muscle-Up Progression: 4x3 False Grip Ring Rows
  • Ring Support Hold: 4x20sec
  • Transition Practice: 5x2 Low Ring Muscle-Up
  • Technical Drill: Kipping Timing x 10 reps
03

STRENGTH

20-30 minutes of strength work with progressive cycles, calculated percentages and focus on movement quality.

  • Back Squat: 5x5 @ 75% 1RM
  • Tempo: 3sec eccentric, 1sec pause, explosive
  • Rest: 2-3min between sets
  • Accessory: 3x12 Bulgarian Split Squat/leg
04

WOD / CONDITIONING

10-20 minutes of high-intensity conditioning, scalable for all levels with RX/Scaled variants.

  • AMRAP 12min:
  • 15 Wall Ball (9/6kg)
  • 12 Box Jump Over (60/50cm)
  • 9 Toes to Bar
  • Scaled: Sit-ups / Step-over / Knee Raises

TYPICAL WEEKLY STRUCTURE

Each week is carefully planned to balance volume, intensity and recovery. Here's what a typical week looks like in the Virtuosity Competitor program.

MONDAY
Strength Focus

Squat Strength + Gymnastics Pull + Moderate MetCon

75% Intensity
TUESDAY
Skills & Conditioning

Olympic Lifting Technique + Gymnastics + High Intensity Conditioning

85% Intensity
WEDNESDAY
Active Recovery

Advanced Mobility + Aerobic Base + Core Work

40% Intensity
THURSDAY
Upper Body Strength

Press Strength + Pulling Volume + Short MetCon

80% Intensity
FRIDAY
Mixed Modal

Clean Complex + Gymnastics Skill + Long Chipper

90% Intensity
SATURDAY
Weekend Warrior

Team WOD / Partner Workout + Accessory Work

70% Intensity
SUNDAY
Complete Rest

Optional active recovery: Walking, Yoga, Stretching

Rest Day

PROGRESSION OVER TIME

How your training evolves with Virtuosity Competitor

1-4

WEEKS 1-4: FUNDAMENTALS

Focus on perfect technique, building foundations, adapting to volumes. Moderate loads, emphasis on movement quality.

  • ✓ Learning movement patterns
  • ✓ Building base aerobic capacity
  • ✓ Mobility and injury prevention
5-8

WEEKS 5-8: ACCUMULATION

Progressive increase in volume and intensity. Introduction of advanced variations, more structured strength cycles.

  • ✓ Load increase (70-85%)
  • ✓ Higher conditioning volume
  • ✓ More complex skills
9-12

WEEKS 9-12: INTENSIFICATION

Peak performance, maximal testing, very high intensity WODs. Preparation for competitions or benchmarks.

  • ✓ Maximal loads (85-95%)
  • ✓ Competition-style MetCons
  • ✓ Testing and PRs
13+

WEEKS 13+: DELOAD & NEW CYCLE

Active deload week, complete recovery, progress evaluation. Then start again with new goals and stimuli.

  • ✓ Active recovery
  • ✓ Results analysis
  • ✓ New progressive cycle

PLATFORM FEATURES

AUTOMATIC PR TRACKING

Every time you beat a personal record, WODUP automatically records it. Monitor your progress on all key movements.

LONG-TERM PLANNING

View weeks and months of programming in advance. Prepare your workouts and organize your time optimally.

INTEGRATED VIDEO TUTORIALS

For each exercise, access demonstration videos showing correct technique, key points and common errors to avoid.

MULTI-DEVICE SYNC

Access your workouts from smartphone, tablet or computer. Your data is always synced across all devices.

START TRACKING YOUR PROGRESS TODAY

With automatic PR tracking, structured programming and video tutorials, you have everything you need to achieve your goals.

CHOOSE YOUR PLAN LEARN MORE

BEFORE AND AFTER VIRTUOSITY

❌

WITHOUT PROGRAMMING

  • Random workouts without logic
  • No progress tracking
  • Always the same exercises
  • Plateau in results
  • Injury risk due to lack of progression
  • Demotivation and dropout
  • No technique guidance
  • Time wasted on ineffective workouts
✅

WITH VIRTUOSITY COMPETITOR

  • Scientific and structured programming
  • Complete tracking of all PRs
  • Optimal variety in stimuli
  • Constant and measurable progress
  • Intelligent and safe progression
  • High motivation thanks to results
  • Video and coaching on every movement
  • Every minute counts towards your goals

STOP IMPROVISING, START PROGRESSING

Join hundreds of athletes who have already chosen structured programming and are achieving results never seen before.

START FREE FOR 7 DAYS

WHO IS THIS PROGRAM FOR

The Virtuosity COMPETITOR program is ideal for athletes who already have a solid foundation in CrossFit® or functional fitness and want to take their preparation to the next level.

SUITABLE IF...

  • You have at least 1 year of experience
  • You know the basic movements
  • You want to compete or improve
  • You can train 6 days/week
  • You have access to an equipped box
  • You're looking for structured progressions

WHAT YOU'LL GET

  • Increased strength and power
  • Better Olympic technique
  • Advanced gymnastics skills
  • Superior conditioning
  • Competition preparation
  • Measurable results

WHAT YOU NEED

  • Olympic barbell
  • Weights and bumper plates
  • Pull-up bar and rings
  • Box, rower, bike or ski
  • Space for gymnastics
  • 1.5-2 hours per session

WHAT OUR ATHLETES SAY

Virtuosity is programming designed with intelligence and attention to detail. Every week is different, stimulating and never boring. Today you find yourself doing things that years, months or even weeks ago you thought were absolutely out of reach... and yet you get there, you improve. But what really makes the difference is the coach. Francesco does everything with passion, expertise and dedication. Virtuosity is feeling part of something well-built, with care and dedication. Thanks coach!

Beatrice Amodeo
BEATRICE AMODEO
Atleta

I've known Fra since 2018, but it was in 2021 that I started training with him. At first it was just small extra WODs, then in 2022 I chose personalized programming. We worked on weightlifting, gymnastics and endurance, with visible and constant improvements. Even when I prepared for a Spartan Race, his programming was precise and tailored. When the Virtuosity Program was born, I immediately joined: training in a group with common goals gave new energy to my workouts. As long as I can, I'll remain part of this community. Thanks Fra.

Giuseppe Gargiullo
GIUSEPPE GARGIULLO
Atleta

I've been doing CrossFit for a few years and have always wanted programming that would guarantee performance improvements and sustainability over time. Virtuosity was the solution! It makes me focus on fundamentals, offers challenging but fun workouts and, above all, the alternation of movement patterns allows me to always face training with high intensity.

Stefano Accomello
STEFANO ACCOMELLO
Atleta

FREQUENTLY ASKED QUESTIONS

IS THE PROGRAM SUITABLE FOR ALL LEVELS?

Yes! The program is scalable and structured, allowing beginners and experienced athletes to train with the same method, adapting the intensity and difficulty of exercises.

HOW LONG DOES IT TAKE TO SEE RESULTS?

Most athletes notice improvements in the first 4-6 weeks: cleaner technique, higher loads and better conditioning. The most significant results come after 12 weeks of consistent training.

WHAT DOES THE PROGRAM FOCUS ON?

Virtuosity COMPETITOR combines weightlifting, gymnastics and conditioning in a balanced mix to develop strength, technique and endurance, ensuring constant and complete improvement across all functional athlete capabilities.

WHERE CAN I ACCESS THE TRAINING PROGRAM?

You can access daily WODs directly on WODUP, the app we use to organize programming. Here you'll find every detailed session, with exercises, times and progressions.

HOW IS PROGRESSION MANAGED?

Each workout follows a clear structure and progressive cycles, designed to improve performance measurably over time. The program provides an effective method, avoiding improvisation and guaranteeing concrete results.

CAN I CANCEL AT ANY TIME?

Absolutely yes. The subscription is monthly and you can cancel whenever you want without commitments or penalties. If you're not satisfied during the first 7 days of trial, you pay nothing.

ARE WORKOUTS SUITABLE FOR THOSE WITHOUT ACCESS TO A CROSSFIT® GYM?

Yes, the program is adaptable and scalable. Although optimized for those training in a box or equipped gym, it includes variants for those with limited equipment or who want alternatives for their workouts.

WILL I RECEIVE SUPPORT AND ASSISTANCE?

Yes! All subscribers have access to email support for questions about programming, technique or platform access. Annual subscribers have priority support.

HOW LONG SHOULD I TRAIN EACH DAY?

Each session lasts about 1.5-2 hours, including warm-up, skill work, strength and conditioning. You can also split the session into two parts if you have limited time available.

SEE ALL FAQs

START YOUR JOURNEY TODAY

Join the athletes training with Virtuosity COMPETITOR and take your performance to the next level. 7-day free trial, no risk.

7-DAY FREE TRIAL MORE QUESTIONS?
7 DAYS FREE No commitment
START NOW