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

These elite athletes find out about laborious work.

Written by Robert Zeglinski Final up to date on July 20, 2023

Crew HWPO (Exhausting Work Pays Off) is among the many arms of five-time Fittest Man on Earth® Mat Fraser’s growing organization. Based mostly on an inside take a look at a latest coaching camp, Fraser appears to be utilizing his expertise and sources to get prime contenders primed and prepared for the 2023 CrossFit Games, happening 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).

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

Handstand Apply

The day’s coaching started with the assembled crew performing a wide range 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 remaining ramp ascent and descent.

Fraser additionally participated on this apply and shortly developed a pleasant rivalry with Hopper to the purpose of betting 5 {dollars} to see which athlete might full the course within the least period of time. Hooper eked out a victory over the winningest champion in Video games historical past. Nevertheless, when the pair tried to go for “double or nothing,” each elite opponents suffered approach breakdowns and neither accomplished the course for a remaining 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 by way of energy cleans, finally ending at 95% of their respective one-rep maxes. To shut this strength aspect 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 contributors reached into the 136-kilogram (300-pound) vary.

Echo Bike Dash Interval

The following portion featured the group rolling by way of 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 lads was to burn 12 energy in the identical time-frame. They closed this interval and practical 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 potential) 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 Bounce 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 paying homage to one thing that might occur on the Video games. They went by way of 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). 

Out of doors

Lastly, to shut the camp day, Davíðsdóttir and Hopper took the exploits exterior. 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.