Some things just deserve to be in the same sentence, like Tom Brady and NFL, or peanut butter and jelly, and, as far as the world of CrossFit is concerned, you can’t have the sport without immediately conjuring images of its GOAT, Mat Fraser. While some still are processing news of Fraser’s retirement from CrossFit – that is, a man who has been crowned Fittest Man in the World five times – Fraser isn’t wasting anytime sitting around. It seems clear that as far as retirement is concerned, in the Fraser household it’s an active one.
Taking to his YouTube channel, Fraser shared another Hard Work Pays Off (#HWPO) workout which even features on his 12 week #HWPO Program. Addressing his fans, Fraser explains: “The focus is on lighter weight, higher volume.”
For anyone keen to take on the workout, remember that this is a man who has spent much of his life training as a world-class athlete, and seems to have retained this mentality even in his retirement. For that reason, we would suggest scaling things back as needed and listening to your body. But without further adieu, here’s what you can expect.
Warm up
(3 rounds)
15 calorie Ski
10/10 half-kneeling single-arm dumbbell press
10 dumbbell romanian deadlift
4 inch worms
As Fraser suggests, “Take your time going through it, activating the right muscles.”
Push Press
1 set of 10 reps at 57 percent 1RM
1 set of 10 reps at 60 percent 1RM
2 sets of 8 reps at 63 percent 1RM
Fraser explains: “These are bigger sets, and the percentages are meant to be lighter. Because it’s higher volume, I want the weight to stay light so you can focus on the good leg drive and generating the power out of your hips instead of just doing basically a strict press with a bit of kip. All the power should be generated from the legs.”
Strict Press
4 sets of 10 reps at 90 percent of 10RM
“This is more volume but taking the legs out of the equations,” says Fraser. “Now we’re using our shoulders to press the weight up. The first set should feel easy, but by the fourth set, the reps should be slowing down.”
METCON
Buy In
Tabata Bike (8 rounds of 20 seconds on, 10 seconds off)
5 Rounds
8 Sandbag Cleans
10 Burpees over Sand Bag
Buy Out
20/16 Assault Bike Calories
“These movements are meant to be light. You shouldn’t be failing or struggling,” says Fraser. “Hold a moderate pace. After this workout you should be very out of breath and fatigued.”
ACCESSORY
4 sets of 20 Assisted Strict Pullups
5 sets of 15 Overhead Dumbbell Triceps Extension
3 sets of 15 Reverse Hyper (If you don’t have a Reverse Hyper, do back extensions)
“The intent of this is big, big volume at a very light weight,” says Fraser. “As you progress through the cycle, you can taper down the volume and intensity.”
BONUS WORK
40 Minute
Spin Bike or Run in Zone 2 (145 BPM)
“This is a second session. I will go eat and kick my feet up for a little bit, then will do this session,” says Fraser.
Well, that’s it. If you survived, we commend you. And for those about to tackle it head on, good luck out there folks.
