We’re bringing you an exclusive sample workout from HWPO, the new training platform and app from CrossFit legend Mat Fraser…
With five consecutive CrossFit Games titles, Mat Fraser is the most dominant athlete in the history of the sport. An elite powerlifter with the body control of a gymnast and the lung capacity of a track athlete, Fraser, it’s fair to say, is built different.
However, since shifting from athlete to coach and imparting some of his hard-earned wisdom on others – from those at the elite end, including 2021 CrossFit Games winner Justin Medeiros, to everyday gym-goers.
The latter, in particular, can benefit from Fraser’s new HWPO (hard work pays off) training platform and app, powered by UK-based tech firm Fitr Training.
HWPO Programmes
Users of the HWPO platform can choose from five different programmes:
HWPO Flagship
Based on the approach Fraser himself credits with his world-beating success in CrossFit.
HWPO 60
For those with less time to spare, think of this as a condensed version of the Flagship programme (but don’t think that means you’ll work any less hard).
HWPO PRO
For elite CrossFit athletes, hoping to compete at the Games. We’re talking three to four hours of training a day, six days a week.
HWPO Classic
A community-based daily workout, rather than a progressive programme. Jump in, work hard, then go about your day.
HWPO Sweat
For anyone who wants to get a sweat on and see a nice level of progression. Minimal equipment needed, 45-minute sessions – AMRAP (as many rounds as possible) and EMOM (every minute on the minute) formats.
The following workout gives a sense of what you can expect from HWPO Sweat: a full-body muscle pump and cardio workout rolled into one.
HWPO Sweat Workout
Mat Fraser demonstrates the stationary lunge | Photography: Eric Castanos
0:00-12:00 mins
EMOM 12
1a. Glute Bridge x 30 secs
1b. Side Plank Hip Touch x 20 secs (each side)
1c. Walking or Stationary Lunge x 30 secs
—-
V-Up
12:00-20:00 mins
AMRAP 8
2a. Jumping Lunge x 10 (e/s)
2b. V-Up x 12
2c. Kettlebell Swing x 15
—-
20:00-22:00
REST
—-
Goblet Squat
22:00-36:00 mins
EVERY 3 MINS x 12 MINS (4 SETS)
3a. Spin Bike x 18kcal
3b. Goblet Squat x 15
3c. Press-Up x 12
—-
Banded Triceps Press-Down
36:00-42:00 mins
EMOM 6
4a. Dumbbell Curl x 30
4b. Banded Triceps Press-Down x 30
Discover how to use resistance bands
