Mat Fraser’s HWPO Coaching Camp Preps Contenders for the 2023 CrossFit Video games

These elite athletes learn about arduous work.

Crew HWPO (Arduous Work Pays Off) is among the many arms of five-time Fittest Man on Earth® Mat Fraser’s growing organization. Primarily based on an inside take a look at a latest coaching camp, Fraser appears to be utilizing his expertise and assets to get high contenders primed and prepared for the 2023 CrossFit Games, going down August 1 to August 6.

On July 13, 2023, the Buttery Bros posted a video to their YouTube channel the place they visited Crew HWPO throughout their camp preparation. Underneath Fraser’s steerage had been veterans of the CrossFit Video games — two-time Fittest Girl on Earth® Katrin Davíðsdóttir, top-10 finalist Jayson Hopper, and Christine Kolenbrander (making her second look as an Particular person Girls’s competitor).

Extra from Breaking Muscle:

Right here’s a rundown of the dynamic workout routines Fraser and Co. are working towards of their camp earlier than the 2023 version Video games.

Handstand Apply

The day’s coaching started with the assembled crew performing quite a lot of handstand drills. The trail included a handstand stroll to ascend and descend a ramp, a handstand push-up, a pirouette (performing a 360-degree flip whereas sustaining a handstand), a second handstand push-up, and a closing ramp ascent and descent.

Fraser additionally participated on this observe and shortly developed a pleasant rivalry with Hopper to the purpose of betting 5 {dollars} to see which athlete may full the course within the least period of time. Hooper eked out a victory over the winningest champion in Video games historical past. Nonetheless, when the pair tried to go for “double or nothing,” each elite opponents suffered approach breakdowns and neither accomplished the course for a closing time.

Scarecrow Snatch, Energy Clear, and Again Squat

Hopper had the Buttery Bros be a part of him for some scarecrow snatches. The athlete labored as much as 84 kilograms (185 kilos). Hopper revealed that he’s comparatively new to Olympic weightlifting and his approach, apparently, leaves one thing to be desired. Fraser, a Nationwide weightlifting champion previous to his CrossFit coaching, has been aiding him with that facet of his coaching.

Davíðsdóttir and Kolenbrander took the Buttery Bros via energy cleans, finally ending at 95% of their respective one-rep maxes. To shut this strength ingredient section of the session, everybody carried out squats, working as much as a five-repetition max, taking three second to decrease the primary rep adopted by conventional velocity with the next 4 repetitions. A number of individuals reached into the 136-kilogram (300-pound) vary.

Echo Bike Dash Interval

The following portion featured the staff rolling via 12 dash and Echo Bike intervals each 90 seconds — a variation of EMOM training. The goal for the ladies was to burn eight energy in 15 seconds. The target for the boys was to burn 12 energy in the identical timeframe. They closed this interval and purposeful morning portion with 15 legless rope climbs.

Dash Metabolic Conditioning

As soon as the athletes ate a meal and recovered, they returned for a day session centered round an AMRAP (as many rounds as attainable) format. It was six units with a 2.5-minute work interval, resting 2.5-minutes after every set:

  • Standing Bike Erg — Girls: 12 energy | Males: 16 energy
  • 12 Burpee Field Leap Overs
  • 4 Squat Snatches  Girls: 61 kilograms (135 kilos) | Males: 93 kilograms (205 kilos)
  • Max Ring Muscle-ups

Per Fraser, the goal was to spike the athletes’ coronary heart fee on the bike, tire out with the burpees, carry out a technical motion on the squat snatch, then push for fatigue with muscle-ups.

Video games-Model Exercise

After seemingly “easing” into it, Fraser has his group carry out a exercise harking back to one thing that may occur on the Video games. They went via 4 rounds of two handstand stroll ramps, barbell thrusters, and 400-meter runs. The thrusters elevated in weight and reps on every spherical. They began at 5 reps with 43 kilograms (95 kilos) and ended at 11 reps with 56.7 kilograms (125 kilos). 


Lastly, to shut the camp day, Davíðsdóttir and Hopper took the exploits outdoors. They began with a 300-meter (984-foot) lake swim, adopted by 21 reps of double kettlebell snatches, 21 reps of double kettlebell front squats,. The subsequent spherical required one other swim with 15 repetitions of every train, then a 3rd swim with 9 reps per train, and a concluding swim.

Extra from Breaking Muscle:

Fraser’s bunch seem like prepared and keen to place within the arduous work wanted to capitalize on their upcoming look on the Video games. On the very least, from a coaching perspective, they appear as much as the duty.

Featured picture: @butterybros on Instagram

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