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. 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

Sample Workout From Mat Fraser's New HWPO Training Platform | Men's Fitness UK

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

—-

Sample Workout From Mat Fraser's New HWPO Training Platform | Men's Fitness UK

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

—-

Sample Workout From Mat Fraser's New HWPO Training Platform | Men's Fitness UK

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

—-

Sample Workout From Mat Fraser's New HWPO Training Platform | Men's Fitness UK

Banded Triceps Press-Down

36:00-42:00 mins

EMOM 6

4a. Dumbbell Curl x 30

4b. Banded Triceps Press-Down x 30