Steve W.
Level 8 Valued Member
I have quite a lot of experience with ROP. ROP is really a single bell program and doesn't include squats (you can do squats in addition to ROP, but they aren't part of the program). Sessions are defined by sets/reps/volume; rest periods are not specified. ROP also includes swings and snatches in addition to C&P.Thanks! Much appreciate the thorough response. Have you run ROP before? I'm essentially trying to decide between the two as my first C&P program. I have heavier single & lighter double bells available.
Although you can do DFW with a single bell, I think of it as a double bell program. Double cleans and front squats are two of my favorite drills, but I essentially never do single cleans and front squats. DFW sessions are defined by rep scheme and session length, but sets/density/volume are autoregulated. DFW does not include swings and snatches.
ROP is also a much longer program. The full ROP progression is 13 weeks, although you can stretch it out or compress it. DFW is 5 weeks, the last of which is a deload.
So basically it's a choice of singles or doubles, no squats (or supplementary squats) or lots of squats, longer term or shorter term, timed sessions or untimed sessions, swings and snatches or no swings and snatches (or supplementary swings and snatches).
Both are good choices.