Create. Perform. Win.

By working with and learning from top coaches and gyms in the worlds of CrossFit® and Hyrox®, CHES protocol can offer structured training programs, designed to help you grow in your sport with intention. From beginners to elite competitors, we provide the blueprint to build strength, endurance and skill, step by step. Achieve progress now while building the foundation for long-term health and longevity.

“Fitness is like a game of chess,
you must think first before you move”

– Paul Wacanno

Start your journey today!

Training for CrossFit, Hyrox or as a foundation for your sport specific? We create trainingprograms for individuals, gyms, and events, tailored to your specific goals, needs and possibilities. Prefer a ready-to-go option to train for yourself? You can also subscribe to our Fixed Tracks. Every program comes with the opportunity for personal coaching, whether remote or in-person, ensuring you are supported every step of the way. Our holistic approach integrates breathwork, mindset and nutrition & lifestyle into both programming and coaching – helping you achieve peak performance and sustainable health for years to come. Questions? Use the contactform below!

The programs

Aidan actie

Custom made programs

No matter where your trainingground is. Everyone gets a personal program that is designed with their goals and individual situation in mind. We generally include 3 modalities; Monostructural (endurance/cardio), Gymnastics (bodyweight movements) and Olympic Weightlifting (lifting/external load).
Whether that is for weightloss, improving overall fitness and health, taking your main sport to the next level or crushing it in local throwdowns or competition. CHES protocol got you covered.

You can choose how many days a week you want to get programmed for.

Fixed Tracks

Or choose our Fixed Track with trainingplans in the palm of your hands. It has a wellthought design with the same high standards and all important aspects included. So this can also serve you in your fitness growth.

Fixed Track options:

  • CHES protocol GO – Accessible, short workouts for everyone. No special equipment needed and all to be done at home, at work or on your trip.
  • Endurance Engine – Preparing you for Hyrox or similar competitions.
  • CHES Perform Program – By CrossFit inspired Functional Fitness.
  • Olympic Weightlifting – Training to improve the Clean&Jerk and Snatch.

Coaching

Custom-made programs include remote coaching. In-person coaching is optional.
By staying on top of it, we can coach effectively and make timely adjustments to the program.

Fixed Tracks don’t include coaching by default. However, if desired, (remote) coaching can be added.

Prices

CHES protocol GO

Three days a week training. Just what you need to work on your fitness wherever you are and whenever you want.
No equipment needed.

€ 15,99 /month

€ 10,99 /month

  • Easy to use app
  • Hybrid workouts 10-30 min.
  • Accessible for everyone
  • Train any place & time
  • Progress checker
  • Habit checker
3-2-1... GO!

Endurance Engine

Three days a week training.
Designed to prepare for Hyrox® or similar hybrid competitions.

€ 15,99 /month

€ 12,99 /month

  • Easy to use app
  • Endurance training
  • Strength training
  • Accessory additions
  • Progress checker
  • Habit checker
3-2-1... GO!

Perform Training

By CrossFit® inspired training. Consists of 5 training days + 2 recovery days.
Functional fitness designed to make you healthier, stronger, faster, and more skilled inside and outside the box.

€ 19,99 /month

€ 15,99 /month

  • Easy to use app
  • Monostructural
  • Gymnastics
  • Olympic Weightlifting
  • Accessory additions
  • Progress checker + Habit checker
3-2-1... GO!

Olympic Weightlifting

Two days a week training. Designed to master the Olympic Weightlifting movements:

Clean & Jerk + Snatch.

€ 19,99 /month

€ 15,99 /month

  • Easy to use app
  • Specialized program
  • Strength training
  • Specific accessory work
  • Progress checker
  • Habit checker
3-2-1... GO!

Custom Programming

Fully customized training program for your sport. Taking in account your time, equipment, location and your needs. Pricing may vary depending on individual needs and circumstances.

  • Easy to use app
  • Remote coaching
  • Video reviews
  • Bi-weekly evaluation
  • Performance review
  • Nutrition guidance
  • Specialized programming
  • Accessory additions
  • Progress checker
  • Habit checker
3-2-1... GO!

Reviews

“Voor onze bruiloft had ik als doel gesteld om enkele kilo’s af te vallen, en weer met een mooie six pack voor de dag te komen. Zelf was ik al redelijk op weg om dit doel te behalen, maar op een bepaald punt stagneerde de voortgang. Toen heb ik Paul benaderd om mij in een 6 weken durend trainingsprogramma te helpen het doel alsnog te behalen. Ondanks het feit dat ik met een schouderblessure kampte, wist Paul de trainingen voor mij precies op maat te maken zodat we maximaal resultaat behaalde. Een motivator, inspirator, maar bovenal een fantastische coach die precies wist hoe hij mij het beste kon begeleiden. Zonder Paul had ik mijn doel niet meer gehaald, bedankt man!”

“Complimenten voor Paul. Sinds een jaar coacht Paul me wekelijks met CrossFit. Dacht dat dit voor mij, op mijn leeftijd, waarschijnlijk te zwaar zou zijn. Paul heeft me echter uitstekend gecoacht en leerde me steeds een tandje bij te zetten. Mijn conditie is geweldig vooruit gegaan, evenals mijn prestaties.”

“Onlangs begonnen met Personal Training bij CHES protocol en eerlijk… dit hadden we veel eerder moeten doen! Geen standaard fitnessroutines meer, maar gerichte trainingen op basis van onze doelen en niveau. Elke sessie voelt effectief, uitdagend en motiverend. Het is zó fijn om te merken dat er vooruitgang zit in kracht, conditie en houding.

Als je echt iets wilt veranderen aan je fitheid, dit is de plek!”

PreviousNext

FAQ

CHES is short for Custom Hybrid Endurance & Strength. CHES Protocol creates top-level functional fitness programming – designed for gyms, events and individuals who train on their own. The goal is to help people reach their full potential: with short-term performance and long-term physical resilience, fitness and health.

  • Creativity – We approach programming with fresh thinking and smart variation to keep training engaging and inspiring.
  • Purpose – Every session has a clear objective, no fluff, just meaningful work that drives progress.
  • Focus – We believe in doing fewer things, better. Simplicity creates space for quality and intention.
  • Measurable Results – Progress should be visible and evident. We rely on benchmarks and retests to track growth.
  • Practicality – Programming must work in real life, be scalable, efficient and adaptable to any setting.
  • Structure – Behind every day is a bigger plan. We follow macro-, meso- and microcycles to train with direction and purpose.
  • Fun – From fun comes motivation, from motivation comes consistency and from consistency comes discipline. We believe discipline is needed to stay on track and that starts with fun and enjoying the process.

Paul Wacanno is the owner of PRFORM management & coaching and CHES protocol is a training concept within that business. Paul is a CrossFit Level 2 Trainer, an Olympic Weightlifting Level 1 Coach and has completed various courses in programming, judging, KNVB youth training, breathwork, nutrition & lifestyle.

CHES protocol designs programs for individuals, gyms and events.

With the customized programming CHES protocol helps individuals in the sport of CrossFit, aswell as a supporting trainingmethod for other sports; think football, breaking, Martial arts, basketball, boxing, and so on.

Gym-owners and Event-organisers can contact us via the contactform below for more information.

Besides your homegym if available, we recommend training at fitness gyms that offer ‘Open gym’, ‘Free Training’ or ‘Work-on-Weakness sessions’ within CrossFit, Strenght&Conditioning, Functional Fitness or Hyrox gyms. Or at common commercial gyms that facilitate in equipment like: barbells, kettlebells, dumbbells, rigs and conditioning machines. As long as your gym is set up for functional training, you’ll have what you need.
In our Custom Track we will provide trainingsessions with your available equipment and limitations in mind. Even if it should be bodyweight movements only!

Although Fixed Track program is not personalized, Fixed Tracks are programs based on CHES’ philosophy where you will find a well thought structure touching all the aspects required to make progression in your field of sport.

The Custom Track will be different for everyone. A program built for individuals needs and goals, from weightloss goals and overall health to participating in local competitions or qualifying for Elite level games and anything in between. Of course, the custom track is also based on CHES protocol philosophy and blueprint.

Endurance Engine Track is designed on hybrid fitness as performed in sports as Hyrox, focussing on cardio and improving in specific movements. The Perform Track is designed for training at high intensity and by different approaches to essential, everyday natural movements and tasks. This can be beneficial for CrossFit events or other Functional Fitness competitions.

The programming is split in cycles and includes test weeks, deloads, progressive build-ups and peak cycles. Every day brings a unique challenge, varying in structure, intensity, and duration – yet key workouts are intentionally repeated to track improvement. Each workout is uniquely named so progress can be retested and compared, even for solo athletes training independently.

Customized subscription prices obviously differ per person, based on each person’s wishes, needs and goals. When clicking on the ‘3-2-1 Go!’ Button for the Custom track, you will be directed to a contactform to fill in. Then we will schedule a free open and commitment-free (online) meeting where we talk through your goals, plans and wishes. From there we give you a specific offer… still no strings attached.

Yes, for both the Custom as the Fixed tracks you can choose for monthly subscriptions or yearly subscriptions. A yearly subscription gives you 1 (Custom) or 2 (Fixed) months for free!

Yes, we do not use cancellation notice periods. You can cancel anytime and remain access to the workouts until the period you paid for is due.

For clients with a custom program you can send your coach a message within the app or e-mail. As a client with a fixed track you can access an unsubscribe link within the app: Go to your Accountmenu > find ‘Equipment’ > click on the link beneath ‘Unsubscribe link’. You will be forwarded to our paymentsystem.

Contact

Send a message

Any questions? Don’t worry, we’re here to help and happy to answer any questions to make things clear.

"*" indicates required fields

This field is for validation purposes and should be left unchanged.
Email address*

+31 (0)6 123 4567
Stuur een e-mail

Disclaimer: CrossFit® is a registered trademark of CrossFit, LLC. HYROX® is a registered trademark of Upsolut Sports GmbH. CHES Protocol is not affiliated with or endorsed by CrossFit, LLC, HYROX, or the World Fitness Project.

Privacystatement – Website by Bonsai media  – Terms & Conditions