In the world of CrossFit, Mat Fraser is a name that commands respect. As a 5-time Fittest Man on Earth and retired pro-CrossFit Games Champion, his workouts are not for the faint of heart. Today, we bring you a 'simple but effective' four-move workout designed to build lower body strength and full-body power.
Building Lower-Body Strength with Back Squats:
To kickstart the session, the workout begins with a strength component focusing on back squats. In CrossFit, strength and skill development are crucial before diving into the intense 'Workout of the Day.' For this part of the routine, you'll need a barbell loaded with plates and possibly a squat rack for setup. If you're improvising without equipment, opt for front squats using dumbbells or kettlebells. Remember, the front squat and back squat target different muscle groups, so choose wisely.
Intense Conditioning with Assault Bike and Kettlebell Swings:
Following the strength segment, it's time to amp up the conditioning with an assault bike, kettlebell swings, and medicine ball hop tosses. Each round consists of a 20-second max effort on the assault bike, followed by 12 banded Russian kettlebell swings and 6 medicine ball hop tosses. With 5 sets in total and short rest periods between, this part of the workout will push your limits.
Mat's Recommendations and Tips:
Mat Fraser shares his scores for reference, but the key is to adjust the weights and intensity based on your fitness level. Whether you're a seasoned CrossFitter or new to the game, challenge yourself within the 14-minute time cap. Focus on technique during the kettlebell swings and master the explosive movement of the medicine ball hop tosses.
Join Mat Fraser's Workout:
Whether you follow along with Mat's instructions in real-time or tackle the workout at your own pace, the goal remains the same – to push yourself to the next level. Take advantage of Mat's expertise and guidance throughout the session, and experience what it's like to train alongside a CrossFit legend.
Are you ready to elevate your training with Mat Fraser's intense full-body workout? Strap in and get ready to sweat your way to greater strength and power!