Mat Fraser, a five-time CrossFit Games champion, is often hailed as the world’s fittest man. His achievements from 2016 to 2020 have set a high bar in the fitness community.
To understand what makes Fraser stand out, fitness YouTuber Will Tennyson decided to take on Fraser’s daily routine. Spoiler: it involves consuming 9,000 calories and enduring eight hours of intense workouts.
Here’s a glimpse into a day in the life of Mat Fraser and what Tennyson experienced while trying to keep up.
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Overview of Fraser’s Routine
Mat Fraser’s daily training regimen is nothing short of grueling. His routine includes eight hours of intense physical activity, meticulously divided into various segments designed to push the body to its limits.
This is coupled with an astonishing 9,000-calorie diet to fuel his workouts. Fraser’s commitment to maintaining peak performance is evident in every aspect of his regimen, from the precise warm-ups to the carefully planned meal preps managed by his wife, Sammy.
Morning Routine
Fraser’s day kicks off with an intense warm-up session, emphasizing the critical role of preparation, especially as he ages. He remarks, “As the age clicked up a little bit higher, warming up became more important.”
Following the warm-up, Fraser moves on to clean and jerk primers. Despite his humility, his strength is undeniable.
Competing at around 77 kg bodyweight, Fraser’s personal bests are a snatch of 132-133 kg (approximately 290 lbs) and a clean and jerk of 154 kg (around 340 lbs). These impressive stats set the tone for the rest of his rigorous day.
Next up are squats. Unlike most people who struggle with squats once a week, Fraser tackles them twice in a single day.
Under his guidance, Tennyson faced the challenge of upping his squat load from 335 pounds to 445 pounds, pushing him to his physical limits.
Fraser’s belief in Tennyson’s capabilities was both encouraging and demanding, showcasing his rigorous approach to training.
Rowing Intervals
One of the toughest parts of Fraser’s routine involves rowing, a staple in CrossFit training. The session consists of nine intervals, each lasting one minute and forty seconds, with the goal of surpassing 500 meters per interval.
Fraser hits this mark effortlessly, demonstrating his exceptional fitness level. Tennyson, however, found it challenging to keep pace, highlighting the workout’s demanding nature.
Fraser acknowledges the brutal aspect of this exercise, describing it as “mind-numbing.” The relentless pace and sheer volume of work left both athletes exhausted, with muscles screaming for relief.
Fraser succinctly captures the experience: “You put the handle down, take three breaths, and then you’re like, ‘Oh sh*t, I’m going in 5 seconds.’”
Additional Exercises and Handstand Practice
After the intense rowing session, the workout continues with a variety of exercises, including handstand practice.
Fraser’s expertise is particularly evident here as he offers invaluable tips and corrections to Tennyson, who admits that handstands are not his forte.
Fraser’s patience and detailed guidance help Tennyson improve his form, demonstrating Fraser’s depth of knowledge and experience in CrossFit techniques.
The session covers other exercises as well, each chosen to target different muscle groups and enhance overall fitness.
Nutrition and Caloric Intake
Maintaining such an intense workout routine requires a staggering amount of fuel. Fraser consumes around 9,000 calories daily during peak training periods.
This massive intake is essential to sustain his energy levels and support muscle recovery.
Fraser’s wife, Sammy, plays a crucial role in his nutrition, meticulously handling all meal preparations. The sheer volume of food is overwhelming, transforming eating into a task rather than a pleasure.
Fraser recalls, “I gained 33 pounds in one month,” highlighting the extent of his dietary regimen.
This high-calorie diet is meticulously balanced to provide the necessary nutrients for his demanding workouts, ensuring he remains at peak performance.
Final Workout and Burnout Finisher
Even after hours of grueling exercise, Fraser’s day doesn’t end with a break. Post-meal, he heads back to the gym for a final workout session.
This concluding phase includes a burnout finisher, an extreme routine designed to push even the toughest athletes to their limits.
The burnout finisher is an EMOM (Every Minute on the Minute) workout consisting of assault bike sprints, burpees, jumps, and heavy wall balls. Each minute, Fraser and Tennyson engage in a different exercise, maintaining an intense pace.
By the end of this session, Tennyson is completely spent, describing the experience as “tasting pennies” from sheer exhaustion.
The relentless nature of Fraser’s routine underscores his dedication and the extraordinary demands of maintaining his elite status.
Conclusion
Spending a day in Mat Fraser’s shoes reveals the extraordinary discipline and dedication required to be a five-time CrossFit Games champion.
From intense warm-ups and brutal rowing intervals to an overwhelming 9,000-calorie diet, Fraser’s routine is a testament to his unparalleled commitment to fitness.
Tennyson’s attempt to keep pace highlights the sheer difficulty of Fraser’s regimen, offering a glimpse into the world of elite CrossFit training.
While most people might find Fraser’s daily routine daunting, it showcases the level of effort and resilience needed to excel at the highest levels of fitness.
Watching Tennyson endure this routine provides not only entertainment but also inspiration, even if attempting it personally might be out of reach for many.
Fraser’s regimen is a reminder of what the human body can achieve with unwavering dedication and the right mindset.
