Contrast Shower Adaptation Program

4-week introductory program to teach the body and mind to adapt to the contrast shower

The contrast shower has been around for ages. If speeds up the recovery process, reduces muscle soreness and helps you to focus better, control your breathing and can assist in learning how to manage stress and reduce anxiety. Research that supports these claims can be found all over the internet and high performers from all over the world are using contrast showers as a solid part of their toolbox to stay on top of their game.

The mechanics are simple: the hot water dilates your blood vessels and increases blood circulation, and the cold water constricts your blood vessels and decreases blood flow. The contrast creates a pump effect that flushes your body of lactic acid and other toxins that build up during exercise. The adjustment to the sudden rush of cold water and the emotions and feelings that accompany it will train your body and mind to accept and endure. All it takes is a decision from you to choose growth and a program to get you started.

This is that program.

Your Instructor


WODMASTERY's mission: to help the CrossFit community evolve as athletes and as human beings. Through practical training programs and courses that deliver real-world results. Using proven, easy-to-follow progression plans to facilitate physical and mental adaptation and create effective habits and personal evolution.

Coach Renato has been a fulltime CrossFit coach, CrossFit event organizer and CrossFit affiliate manager since 2012. Certifications: CrossFit Level 1, CrossFit Mobility, Blackroll SMR, CrossFit Endurance

Frequently Asked Questions

When does the course start and finish?
You can start whenever you want. The program itself lasts for 4 weeks, its purpose is to help you create and establish a contrast shower habit. But even after you finish the program you can go through it again and again if you want.
How long do I have access to the course?
How does lifetime access sound? After enrolling, you have unlimited access to this course for as long as you like - across any and all devices you own. If you purchased a monthly membership plan you will have access as long as you remain a member.
What if I am unhappy with the course?
We would never want you to be unhappy! If you are unsatisfied with your purchase, contact us in the first 30 days and we will give you a full refund.
What do I need to do this course?
Nothing really. If you take showers all you need is your phone, leave it outside of your shower area and start a stopwatch. You can then use the running clock to check the shower durations. Or if you have a waterproof watch, you can use that.

Get started now!