OUR PROGRAMS

CHOOSE THE PERFECT PROGRAM FOR YOU

Whether you're a box owner looking for class programming, a competitor aiming to improve performance, or an athlete with specific goals, we have the right program for you. All programs are based on fundamentals, technique and smart progression.

CHOOSE YOUR PROGRAM

7 DAYS FREE Then €49.9/month
Competitor Program

VIRTUOSITYCOMPETITOR

  • Program for athletes of all levels
  • Focus on weightlifting/gymnastics/conditioning
  • Progressive strength/technique/endurance cycles
  • WODUP access
  • No commitment
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MOST POPULAR
7 DAYS FREE Then €39.9/month
Box Owner Program

VIRTUOSITYBOX OWNER

  • Weekly class programming
  • Scalable for all levels
  • Clear warm-up/skill/strength/WOD structure
  • WODUP access
  • No commitment
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FROM €70
Personalized Programs

VIRTUOSITYPERSONALIZED

  • Custom program for your goals
  • Complete initial assessment
  • Optimized for your space/equipment
  • WODUP access
  • No commitment
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COMPARE PROGRAMS

VIRTUOSITY BOX OWNER

  • Complete weekly programming
  • Structured warm-up and mobility
  • Technical skill work
  • Progressive strength
  • Scalable WOD
  • WODUP access
  • Weekly updates
  • Email support

VIRTUOSITY COMPETITOR

  • 6 days/week program
  • Structured strength cycles
  • Advanced gymnastics
  • Specific conditioning
  • Targeted accessory work
  • WODUP access
  • Competition prep programming
  • Dedicated technical support

VIRTUOSITY PERSONALIZED

  • Complete initial assessment
  • Personalized goals
  • Custom programming
  • Adapted to space/equipment
  • Progress monitoring
  • WODUP access
  • Periodic adjustments
  • Direct coach support
WODUP Logo

INSIDE THE WODUP PLATFORM

All our programs are accessible through WODUP, the most advanced platform for functional fitness, CrossFit® and HYROX. See how easy it is to follow your workouts, track progress and achieve your goals.

WODUP Dashboard

MAIN DASHBOARD

View your weekly workouts, upcoming sessions and latest 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 tracks your progress on all key movements.

  • ✓ Automatic PR tracking
  • ✓ Progression charts
  • ✓ 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 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 improve constantly.

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

SAMPLE WORKOUT

Here's how a typical Virtuosity 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 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

1-4

WEEKS 1-4: FUNDAMENTALS

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

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

WEEKS 5-8: ACCUMULATION

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

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

WEEKS 9-12: INTENSIFICATION

Performance peak, maximal testing, very high intensity WODs. Preparation for competitions or benchmarks.

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

WEEKS 13+: DELOAD & NEW CYCLE

Active recovery week, complete rest, progress evaluation. Then restart 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 registers 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 synchronized across all devices.

BEFORE AND AFTER VIRTUOSITY

❌

WITHOUT PROGRAMMING

  • Random workouts without logic
  • No progress tracking
  • Always the same exercises
  • Results plateau
  • Injury risk from lack of progression
  • Demotivation and abandonment
  • No technique guidance
  • Time wasted on ineffective workouts
✅

WITH VIRTUOSITY

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

WHAT MAKES VIRTUOSITY UNIQUE?

Focus on fundamentals

FOCUS ON FUNDAMENTALS

Virtuosity in technique

VIRTUOSITY IN TECHNIQUE

Smart progression

SMART PROGRESSION

A program for everyone

A PROGRAM FOR EVERYONE

Community and support

COMMUNITY & SUPPORT

Measurable results

MEASURABLE RESULTS

FREQUENTLY ASKED QUESTIONS ABOUT PROGRAMS

Can I switch between programs?

Yes, you can change programs at any time. Contact us to manage the switch and receive new credentials for accessing the chosen program.

How long does the free trial last?

The free trial lasts 7 days for BOX OWNER and COMPETITOR programs. No credit card required to start. For PERSONALIZED programs, we offer a free initial consultation.

How do I access the programs?

All programs are accessible through the WODUP platform on smartphone, tablet or computer. You'll receive credentials via email right after subscription.

VIEW ALL FAQs

WHAT OUR ATHLETES SAY

Virtuosity is programming designed with intelligence and attention to detail. Each week is different, challenging and never boring. Today you find yourself doing things that years, months or even weeks ago you thought were absolutely out of reach... but instead you get there, you improve. But what really makes the difference is the coach. Francesco does everything with passion, competence and commitment. Virtuosity means being part of something well-built, with care and dedication. Thank you coach!

Beatrice Amodeo
BEATRICE AMODEO
Athlete

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. Thank you Fra.

Giuseppe Gargiullo
GIUSEPPE GARGIULLO
Athlete

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

Stefano Accomello
STEFANO ACCOMELLO
Athlete

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