PRFM Fitness Join Waitlist

PRFM Fitness

Train With Purpose.

Performance-focused training for everyday humans.

Get stronger. Build your engine. Move better. Look better.

Join the PRFM waitlist and get a free copy of The Performance Mindset, plus first access when PRFM launches.

Join the Waitlist

Performance first. Aesthetics follow.

Serious programming for everyday people, humans and athletes.

Find and follow a plan that is right for you. Make every session count.

  1. Connect

    Book your free consultation.

  2. Define

    Tell us what you want to achieve.

  3. Plan

    Together, we choose the right PRFM program for you.

  4. Train

    Start training. Train with purpose.

  5. Progress

    Results & Repeat.

Join the Waitlist

Choose your starting point

Find where you belong in the PRFM system.

New to structured training? Base / Build Ready for ongoing training? Strong / Capacity / Prime Want the complete system? PRFM Pro Need individual coaching? PRFM Custom
PRFM Fitness program ecosystem

Find Your Program

Build your foundations, follow a structured plan, or get access to the complete training system.

Entry / Foundation

Start here if you need structure first.

Four-week programs designed to build a strong foundation, develop consistency and create momentum in your training.

One-time program

PRFM Base

Foundation training for people who need a clear starting point before stepping into the full PRFM ecosystem.

Explore PRFM Base

One-time program

PRFM Build

A four-week development block for people ready to build training confidence, consistency and capability.

Explore PRFM Build

Ongoing programming

Choose the goal you want to train toward.

Three focused programming tracks for people ready to train consistently with a purpose.

Strength-focused

PRFM Strong

For people who want to get stronger, lift more and build a more capable body.

Explore PRFM Strong

Conditioning-focused

PRFM Capacity

For people who want to build their engine, improve conditioning and increase work capacity.

Explore PRFM Capacity

Balanced performance

PRFM Prime

The general strength and conditioning option for people who want a rounded performance base.

Explore PRFM Prime

Recommended

PRFM PRO

The Complete PRFM Training Experience

Access Strong, Capacity and Prime in one complete PRFM programming membership.

Explore PRFM Pro
  • Strong

    Build your strength.

  • Capacity

    Build your engine.

  • Prime

    Build a balanced performance base.

PRFM Custom

Training built around you.

Have a specific training goal in mind? Work 1:1 with an expert PRFM coach and get a completely customized training experience built around your goals, ability, schedule and lifestyle.

Limited coaching spots available. Application only.

Apply for coaching
1:1 access to an expert coach
Fully customized programming
Built around your goals and history
Adapted to your equipment and schedule
Ongoing progression and individual coaching
Ben Thompson supporting an athlete through a handstand exercise

Why trust the programming?

Built by real coaches,
not AI

Founded and programmed by Ben Thompson, PRFM draws on 17+ years of coaching across New Zealand, Kuwait and Dubai, from everyday gym members to competitive athletes.

Your program is built by an experienced human coach. As PRFM grows, Ben's team will carry that expertise forward.

17+Years coaching
3Countries
1,000+Clients coached

Field reports

What changes when training has a purpose.

Josh P. with two fellow athletes after a competition
"After a year with Ben and the PRFM method, I went from not even qualifying to winning NZ CrossFit Champs. His depth of knowledge in functional movement is next level."
Josh P. NZ CrossFit Champs winner
Sara
"I've been training with Coach Ben since 2019. His programs are challenging but genuinely fun. My results have been unreal and I'm in love with fitness again."
Sara Client since 2019
Liam F.
"The workouts are easily scalable to my level of fitness. I especially love how there are options to work around my old injuries."
Liam F. Commonwealth Games medallist

The PRFM journal

Training intelligence.

Mindset / Coming soon

Why athletes think differently about rest days

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Training / Coming soon

Why most programs fail before week three

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PRFM Method / Coming soon

What it actually means to train toward a goal

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Performance / Coming soon

The difference between conditioning and fitness

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Coaching / Coming soon

What a good coach actually does between sessions

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Pre-launch waitlist

Be first in when PRFM opens.

Join the PRFM waitlist and get a free copy of The Performance Mindset, plus first access when PRFM launches.