These elite athletes learn about exertions.
Team HWPO (Hard Work Pays Off) is considered one of the numerous arms of five-time Fittest Man on Earth® Mat Fraser’s growing organization. Based on an inside take a look at a recent training camp, Fraser appears to be using his experience and resources to get top 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 where they visited Team HWPO during their camp preparation. Under Fraser’s guidance were veterans of the CrossFit Games — two-time Fittest Woman on Earth® Katrin Davíðsdóttir, top-10 finalist Jayson Hopper, and Christine Kolenbrander (making her second appearance as an Individual Women’s competitor).
More from Breaking Muscle:
Here’s a rundown of the dynamic exercises Fraser and Co. are practicing of their camp before the 2023 edition Games.
Handstand Practice
The day’s training began with the assembled crew performing quite a lot of handstand drills. The trail included a handstand walk to ascend and descend a ramp, a handstand push-up, a pirouette (performing a 360-degree turn while maintaining a handstand), a second handstand push-up, and a final ramp ascent and descent.
Fraser also participated on this practice and shortly developed a friendly rivalry with Hopper to the purpose of betting five dollars to see which athlete could complete the course within the least period of time. Hooper eked out a victory over the winningest champion in Games history. Nonetheless, when the pair attempted to go for “double or nothing,” each elite competitors suffered technique breakdowns and neither accomplished the course for a final time.
Scarecrow Snatch, Power Clean, and Back Squat
Hopper had the Buttery Bros join him for some scarecrow snatches. The athlete worked as much as 84 kilograms (185 kilos). Hopper revealed that he’s relatively latest to Olympic weightlifting and his technique, apparently, leaves something to be desired. Fraser, a National weightlifting champion prior to his CrossFit training, has been assisting him with that aspect of his training.
Davíðsdóttir and Kolenbrander took the Buttery Bros through power cleans, eventually ending at 95% of their respective one-rep maxes. To shut this strength element segment of the session, everyone performed squats, working as much as a five-repetition max, taking three second to lower the primary rep followed by traditional speed with the next 4 repetitions. Several participants reached into the 136-kilogram (300-pound) range.
Echo Bike Sprint Interval
The following portion featured the team rolling through 12 sprint and Echo Bike intervals every 90 seconds — a variation of EMOM training. The aim for the ladies was to burn eight calories in 15 seconds. The target for the boys was to burn 12 calories in the identical time-frame. They closed this interval and functional morning portion with 15 legless rope climbs.
Sprint Metabolic Conditioning
Once the athletes ate a meal and recovered, they returned for a day session centered around an AMRAP (as many rounds as possible) format. It was six sets with a 2.5-minute work period, resting 2.5-minutes after each set:
- Standing Bike Erg — Women: 12 calories | Men: 16 calories
- 12 Burpee Box Jump Overs
- 4 Squat Snatches — Women: 61 kilograms (135 kilos) | Men: 93 kilograms (205 kilos)
- Max Ring Muscle-ups
Per Fraser, the aim was to spike the athletes’ heart rate on the bike, tire out with the burpees, perform a technical movement on the squat snatch, then push for fatigue with muscle-ups.
Games-Style Workout
After seemingly “easing” into it, Fraser has his group perform a workout paying homage to something that might occur on the Games. They went through 4 rounds of two handstand walk ramps, barbell thrusters, and 400-meter runs. The thrusters increased in weight and reps on each round. They began at five reps with 43 kilograms (95 kilos) and ended at 11 reps with 56.7 kilograms (125 kilos).
Outdoor
Finally, to shut the camp day, Davíðsdóttir and Hopper took the exploits outside. They began with a 300-meter (984-foot) lake swim, followed by 21 reps of double kettlebell snatches, 21 reps of double kettlebell front squats,. The subsequent round required one other swim with 15 repetitions of every exercise, then a 3rd swim with 9 reps per exercise, and a concluding swim.
More from Breaking Muscle:
Fraser’s bunch seem like ready and willing to place within the exertions needed to capitalize on their upcoming appearance on the Games. On the very least, from a training perspective, they appear as much as the duty.
Featured image: @butterybros on Instagram