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These elite athletes know hard work.
The HWPO (Hard Work Pays Off) team is one of the many arms of Fittest Man on Earth®, fivefold Mat Fraser’s Growing Organization. Based on a preview of a recent training camp, Fraser appears to be using his experience and resources to groom top contenders and prepare them for the CrossFit Games 2023from August 1 to August 6.
On July 13, 2023, the Buttery Bros posted a video on their YouTube channel where they visited the HWPO team while preparing for their camp. Under Fraser’s leadership were CrossFit Games veterans – two-time Fittest Woman on Earth® Katrin Davíðsdóttir, top 10 finalist Jayson Hopper and Christine Kolenbrander (making her second appearance as a female individual competitor).
Here’s a look at the dynamic drills Fraser and Co. are doing in their camp ahead of the 2023 Games.
headstand practice
The day’s practice began with the assembled team performing a variety of handstand exercises. The path included a handstand step to go up and down a ramp, a handstand pushup, a pirouette (perform a 360 degree turn while holding a handstand), a second handstand pushup, and a final climb and descent on the ramp.
Fraser also participated in this training and soon developed a friendly rivalry with Hopper to the point of betting five dollars to see which athlete could complete the course in the least amount of time. Hooper picked up a win over the winningest champion in Games history. However, when the pair attempted a ‘double or nothing’ attempt, both elite competitors suffered technical breakdowns and neither completed the course one last time.
Scarecrow Snatch, Power Clean and Back Squat
Hopper asked the Buttery Bros to join him for a scarecrow snippets. The athlete worked up to 84 kilograms (185 pounds). Hopper revealed that he was relatively new to Olympic weightlifting and his technique apparently leaves something to be desired. Fraser, a national weightlifting champion prior to his CrossFit training, helped him with this aspect of his training.
Davíðsdóttir and Kolenbrander led the Buttery Bros through power cleans, eventually finishing at 95% of their respective one-rep maximums. To close this strength session item segment, everyone played squats, working up to a maximum of five reps, taking three seconds to lower the first rep followed by traditional speed with the next four reps. Several participants hit the 136 kilogram (300 pound) range.
Echo Bike Sprint Interval
The next part featured the team going through 12 sprint and echo bike intervals every 90 seconds – a variation of EMOM training. The goal for the women was to burn eight calories in 15 seconds. The goal for men was to burn 12 calories in the same amount of time. They closed out this interval and functional portion of the morning with 15 legless rope climbs.
Sprint Metabolic Conditioning
Once the athletes had eaten a meal and recovered, they returned for an afternoon 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 — Women: 12 calories | Men: 16 calories
- 12 Burpee Box Jumps
- Four squat snatches — Women: 61 kilograms (135 pounds) | Men: 93 kilograms (205 pounds)
- Max Ring Muscle Ups
According to Fraser, the goal was to get the athletes’ heart rate up on the bike, fatigue with burpees, perform a technical move on the squat snatch, and then push for fatigue with muscle-ups.
Games-style training
After apparently “softening up”, Fraser asks his group to perform a practice session reminiscent of something that would happen at the Games. They completed four laps of two handstand walking ramps, barbell thrusters and 400-meter runs. The thrusters increased in weight and reps with each round. They started at five reps with 43 kilograms (95 pounds) and ended at 11 reps with 56.7 kilograms (125 pounds).
Outside
Finally, to close the day of the camp, Davíðsdóttir and Hopper achieved the exploits outside. They started with a 300-meter (984-foot) lake swim, followed by 21 repetitions of doubles kettle bell snippets, 21 double kettlebell reps front squats,. The next round required another swim with 15 reps of each exercise, then a third swim with 9 reps per exercise and a final swim.
Fraser’s group appear to be ready and willing to put in the hard work needed to capitalize on their upcoming Games appearance. At the very least, from a training standpoint, they seem up to the task.
Featured Image: @butterybros on Instagram
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