Tried Mat Fraser’s Workout – Now a Staple

Mat Fraser, a five-time CrossFit Games champion, is often referred to as "the fittest man in history."

Known for impressive feats like walking on his hands and lifting 170kg overhead, Fraser's favorite workout is surprisingly accessible for people of all fitness levels.

When I tried it myself a few years ago, I found it versatile enough to suit anyone and made it a regular part of my training routine.

The workout, a 40-minute EMOM (Every Minute, On the Minute), involves completing a set number of repetitions of a specific exercise every minute, with the remaining time used as rest.

It includes four different exercises completed in rotation. The workout can be adjusted based on your fitness level by modifying the duration, movements, weights, or reps.

Regardless of how you scale it, Fraser promises, "You’re going to be sweating, breathing hard, and pushing yourself."

How to Do Mat Fraser's Signature Workout

Set a timer for 40 minutes and complete 10 rounds of the following exercises:

• Minute 1: Fan bike or exercise bike - 14 calories
  
  
• Minute 2: Double-under skipping - 60 reps
  
  
• Minute 3: Shuttle run (25 feet out and back) - 8 laps
  
  
• Minute 4: Dumbbell box step-over with 22.5kg dumbbells - 8 reps
  
  

The structure challenges you to finish the required work within 60 seconds and rest for the remainder before moving on to the next exercise.

Fraser recommends aiming to finish within 40 seconds for most exercises, with about 20 seconds for the heavier one to allow time to recover and prepare for the next round.

Adapting the Workout to Your Fitness Level

This workout can be tailored to suit your needs:

• Duration: If 40 minutes feels too long, reduce the session to any multiple of four minutes. Even 16 minutes can deliver great results when the exercises are intense.
  
  
• Exercises and Reps: Adjust the difficulty by modifying the exercises, reducing reps, or using lighter weights. For example, if double-unders are challenging, switch to single skips.
  
  

Trying the Workout Myself

As a fitness writer, I often test routines to discover new ways to help people stay fit. Of all the workouts I've tried, this EMOM format is a favorite because of its adaptability.

You can customize it to focus on muscle building, cardiovascular health, or skill improvement based on exercise selection and intensity.

When I attempted Fraser's updated version, I scaled it to fit my ability by reducing the fan bike calories to 12 and double-unders to 50 reps.

The initial rounds felt manageable, but by the fifth round, the intensity caught up to me. My pace slowed, the weights felt heavier, and my calf muscles started to complain.

Fraser describes a similar experience, saying, “The first three or four rounds don’t feel terrible, and then it just hits you.”

Despite the challenges, I pushed through the discomfort to complete all 10 rounds. By the eighth round, the end felt within reach and motivated me to finish. Overall, it was an intense but rewarding session.

Benefits of a 40-Minute EMOM

This type of workout provides numerous benefits:

• Cardiovascular Fitness: Continuous movement and elevated heart rates improve heart and lung function while burning calories.
  
  
• Strength and Endurance: Including a heavy lifting component builds strength, while repeating exercises over multiple rounds enhances muscle endurance.
  
  
• Skill Development: Incorporating gymnastic or technical movements improves balance, coordination, and overall skill.
  
  
• Versatility: With the ability to mix cardio, strength, and technical elements, EMOM workouts train multiple fitness facets simultaneously.
  
  

Although this approach may not match the results of dedicating an hour solely to strength or endurance training, it is an efficient way to tackle multiple fitness goals in a single workout.

Fraser's Inspiration Behind the Workout

Fraser developed this format to improve his CrossFit performance, focusing on combining cardio, strength, and technical skills.

He initially tested different variations, such as pairing rowing with pull-ups, and eventually designed the 40-minute EMOM structure to balance effort and recovery.

This setup allowed him to accumulate reps and master movements while managing fatigue effectively.

The Bottom Line

Whether you’re a seasoned athlete or just starting your fitness journey, this workout provides an adaptable and efficient way to improve multiple fitness domains.

Adjust the exercises and intensity levels to match your goals, and you'll soon discover why it’s a favorite among CrossFit enthusiasts and fitness writers alike. Give it a try and see how far you can push yourself!

Source: yahoo

The opinions shared in the GymNation blog articles are solely those of the respective authors and may not represent the perspectives of GymNation or any member of the GymNation team.