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Having won five consecutive CrossFit Games titles, the 'Fittest Man in History' Mat Fraser has refused to slow down in his retirement from the sport. Despite the fact that he's no longer competing professionally, the GOAT athlete is continuing to inspire hundreds of thousands of people around the world and, with his trademark 'HWPO' training programme, is continuing to bring CrossFit-style training to the masses.
Having previously shown his expansive and "elaborate" home gym set-up — you can watch the 45-minute video tour here — Fraser has since uploaded another video for his 200,000+ YouTube subscriber base, showing what a typical 60-minute session could look like for the five-time Fittest Man in the World.
Taking to his home gym, Fraser starts his session with a five-minute warm-up circuit: one minute on a fan bike (at "a nice, casual pace" says Fraser), 10 single arm deadlifts each side, eight goblet squats and five strict pull-ups.
For the main component of the first part of Fraser's workout — more on the second part below — Fraser hits three barbell power cleans and one power jerk at 65 per cent of his one-rep pax every 90 seconds. Lifting 225lbs (102kg), he works for a total of seven-and-a-half minutes (for five total rounds) starting a new set at the top of every 90 seconds.
Fraser and his fellow HWPO coach Jake Marconi finish the set in around 40 seconds for both of them; which means that with 50 seconds recovery, there's almost a full minute of rest before beginning the next round. In the last round, each barbell complex takes them around 15 seconds each.
Next up, at every two minutes for a total of 10 minutes, five rounds of high-rep deadlifts await. Working "relatively high reps, we're starting at sets of like 15," Fraser sees this segment as more of an "endurance" piece, hitting heavier weights for fewer reps at the top of every two minutes. At its heaviest, Fraser will hit six reps of 325lbs (147kg) and finishes with "a nice pile of sweat" on the floor at the 25-minute mark. "The weight isn't crazy," says Fraser, "but the intensity made up for it, with the volume, number of reps per set and the intervals."
Lastly, Fraser reps out a sweaty 24-minute EMOM (every minute, on the minute) workout. For a total of six rounds, Fraser hits 12 calories on the Echo bike, 10 burpee box jump-overs, 14 calories on the rowing machine and 60 double-unders at the "frustration station."
With the Echo bike intervals, Fraser warns that to sprint it would miss the intention of the workout. "That's not the point. The point is not to be anaerobic and have it be a max-effort sprint," he says. "The point is to make it last 35 to 45 seconds, get yourself out of breath and get your legs puffy."
At the end of the workout, the pair are dripping in sweat and steaming through their T-shirts as they talk through a debrief of the session. "Try to end every round the same," says Fraser. "That might mean, as you move through the rounds, you need to ramp up your intensity." To finish, both Fraser and Marconi leave the gym and go for a dirt-biking session. As post-workout rituals go, that's a strong one.
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