Mat Fraser - HWPO: Hard Work Pays Off Transform Your Body and Mind with CrossFits Five-Time Fittest Man on Earth

ADDITIONAL MAT FRASER WORKOUTS

Strength

Snatches

Power Snatch

2 @ 80%

3 @ 85%

1 @ 90%

2 @ 85%

2 sets of 3 @ 80%

Snatch

4 sets

1 snatch + 1 hang snatch

Start @ 7075%

Snatch

3 @ 80%

2 @ 85%

2 sets of 2 @ 80%

Snatch

3 sets of 5 @ 215 lbs

3 sets of 4 @ 225 lbs

3 sets of 3 @ 275 lbs

Snatch Balance

2 @ 80%

2 sets of 2 @ 85%

1 @ 90%

3 sets of 2 @ 75%

Cleans

3-Position Power Clean

6 sets (ground, below the knee, above the knee)

5 @ 65% (increase if safe)

Hang Power Clean

Every 2 mins for 6 sets

2 hang power cleans + 1 hang squat clean

Start @ 70% of power clean

Power Clean

3 @ 80%

2 sets of 3 @ 85%

4 sets of 3 @75%

Power Clean

3 sets of 3

(start heavy, add 10 lbs each set)

Press and Jerks

Strict Press

2 sets of 3 @ 80%

2 @ 85%

3 sets of 3 @ 80%

4 Sets Every 3 Mins

7 strict presses @ 6575%

10 dual dumbbell push jerks (heavy)

Clean and Jerk

(2 cleans + 1 jerk)

@ 75%

@ 80%

@ 85%

@ 80%

Squats

Front Squat

5 @ 60%

5 @ 65%

2 sets of 5 @ 70%

Back Squat

8 @ 65%

8 @ 70%

8 @75%

8 @ 80%

Back Squat

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 85%

Overhead Squat

Every 2 mins for 6 sets

3 @ 80%

2 sets of 3 @ 85%

3 sets of 4 @ 75%

Back Squat

8 @ 65%

8 @ 70%

6 @ 80%

6 @ 85%

Front Squat

5 @ 60%

5 @ 70%

5 @ 75%

5 @ 80%

Overhead Squat

Every 90 secs for 6 sets

Set 1: 5 reps @ 80%

Sets 24: 3 reps @ 85%

Sets 56: 4 reps @ 75%

Barbell Conditioning

EMOM for 8 Mins

3 power cleans (medium-light)

3 thrusters (medium)

3 power jerks (medium)

Accessories

Bench Press

5 sets of 3 dead stop

(start heavy, add 10 lbs each set)

5 Rounds

Dumbbell complex

5 power cleans (heavy)

4 front squats (heavy)

3 shoulder-to-overheads (heavy)

Rest: 2 mins between rounds

4 Sets

200 ft yoke

100 ft hand-over-hand sled pull

Rest: 90 secs

EMOM for 10 Mins

8 strict pull-ups with 10 lb vest

Endurance

BikeErg

4 Sets

8:00 255272 watts

2:00 204221 watts

Conditioning

20 mins alternating

Odd mins: 21 cal bike

Even mins: 6 deficit handstand push-ups

Complete bike in under 49 secs

Conditioning

2 rounds for time

50 toes-to-bars

40 thrusters (light)

40/30 cal rows

For time

150 double-unders

50 pull-ups

Grip work

Accumulate 4 mins top of deadlift (bar is 50% of body weight)

3 Sets

3,200 m 290 watts damper 6.5 (bike erg)

Run 800 m

Every 8 mins for 4 sets

2,200m BikeErg

600m SkiErg

EMOM for 62 mins

Odd mins: 20 cal row

Even mins: 15 burpees

5 Sets

600m ski

400m run

30 push-ups

Rest: 1 min

For time

3,000m 30 lb Ruck

Rest: 2 mins

3,000m run

21 thrusters (medium)

21 burpee pull-ups

9 thrusters (heavy)

Rest: 2 mins

40 cal row

10 squat cleans (medium)

10 box step-overs

30 strict handstand push-ups

4 Sets

200 ft farmers carry

800m run

3,000m row

800m run

3,000m row

800m run

Row

3 sets

750m 1:40

550m 1:38

350m 1:36

200m hard

Rest: 1 min between intervals

Rest: 3 mins between sets

Rest: 5 mins

Then

5 sets

250m hard

Rest: 30 secs

Every 7 mins for 4 sets

1,000m bike

30 strict handstand push-ups

1,000m bike

20 strict handstand push-ups

For time

75 cal row

60 wall-ball (M 30 lbs/W 20 lbs)

40 cal BikeErg

30 dumbbell thrusters (heavy)

Speed

8 sets

400m run sub 1:20

Rest: 1 min

6 sets (BikeErg)

8 cal seated damper 4

12 cal standing damper 10

10 sets

500m row

Rest: 1 min

5 sets

Big hill sprints

25 air squats

:30 On/:30 Off

20 rounds for max cal on Assault Bike

13 rounds @ 600 watts

7 rounds @ 700 watts

3 sets

1,100m row

Rest: 2:00

4 sets

550m row

Rest: 1:00

EMOM for 12 mins

Odd mins: 15 cal bike standing

Even mins: 15 burpees

3 sets

:75 on/1:45 off

20/15 Echo Bike

Max parallette facing burpees

Row

6 sets for max cal

3:00 on/2:00 off

3 sets, Assault Bike

:30 340 watts

:30 easy

Rest

5 sets

:30 510 watts damper 10

4:30 312 watts

2:00 easy

Every 4 mins for 4 sets

Assault Bike

25 cal

C2 Bike

3 sets

:30 damper 0

:30 damper 5

:30 damper 10 stand

3 sets

3 mins 357 watts 105 rpm

2 mins easy

Rest 2 mins

2 mins 374 watts damper (56) 110 rpm

2 mins easy

3 mins 357 watts damper (78) 105 rpm

2 mins easy

4 mins 357 watts damper (10) 105 rpm

2 mins easy

3 mins 357 damper (78) 105 rpm

2 mins easy

2 mins 374 damper (56)

5 min 290 watts

4 min 323 watts

3 min 340 watts

Rest: 3:00

4 min 306 watts

3 min 323 watts

2 min 340 watts

Rest: 3:00

3 min 340 watts

2 min 367 watts

1 min 375 watts

Rest: 3:00

3 sets

1 min 400 watts damper 10

Rest: 1:00

Coordination

EMOM for 10 mins

Odd mins: Handstand walk obstacles up and back

Even mins:

10 dumbbell bench presses (M 85 lbs/W 55 lbs)

Ring Muscle-Up with Vest

75357 unbroken 1st one strict

Every 4 Mins for 46 Sets

4/3 pegboard

6L/6R dumbbell push presses (heavy)

7 Rounds

5 hang power snatches (medium)

5 overhead squats (medium)

5 bar muscle-ups

8 Sets

20 ft legless rope climb with vest

EMOM for 21 mins

Minute 1: 21 cal run

Minute 2: 16 toes-to-bars

Minute 3: 50 ft handstand (walk up and back obstacles)

For time

40 strict handstand push-ups

60 GHD

80 wall-balls

100 heavy double-unders

EMOM for 10 mins

3 strict muscle-ups

Strict Muscle-Up with Vest

5 5