The letters HWPO, standing for ‘Hard Work Pays Off’ have become a mantra around the CrossFit world in recent years, featuring on t-shirts, bags and other apparel and it’s all because of one man – five time Fittest Man on Earth, Matt Fraser!
What is HWPO?
If you thought the HWPO t-shirts you saw around your box were just another apparel brand – we’re here to tell you that there’s a lot more to it than that.
When Fraser retired from his competitive CrossFit days after winning his fifth consecutive CrossFit Games title in 2020, he moved into the world of coaching CrossFit rather than competing, and out of that was born his training program ‘HWPO’. Fraser launched this in 2021 with the name reflecting his personal mantra that you have to consistently work harder than everyone else if you want to be better than them.
“It’s not just about effort. It’s also about the consistency with which you make that effort”
What are the Benefits of HWPO?
Personalised Training Program
Before singing up to a HWPO programming option (detailed below), athletes are asked to complete a survey about their training requirements/needs. This helps the athlete to understand which training program would best meet their fitness capacity and goals.
Train from Anywhere, Anytime
Fraser’s programming is completely online allowing anyone to follow their individual programming anywhere and at any time they wish. You could follow this at home, at a local gym or at a CrossFit box in your own time if desired.
Amanda Barnhart for e.g., one of Fraser’s CrossFit Games professional athletes follows her training both remotely at her home in Ohio and in person when she fly’s out to spend time in person with Matt at his training facility.
Access to Some of the Best Coaches and Athletes
With enough said about Matt Fraser and his domination over the sport of CrossFit, there’s a wealth of other knowledge in the coaching and executive team at HWPO. Coaches include:
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Jake Marconi: Director of Coaching
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Rob Kearney: HWPO Strong Head Coach
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Aimee Anaya Everett: HWPO Lift Head Coach
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Steven Fawcett: HWPO PRO Program Manager
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Josh Godinez: Assistant Programming Associate
More on the professional athletes training with Matt is below…
What Training Programs are Available with HWPO?
HWPO offers a large range of programming options dependent on what type of athlete you are and what you want to get out of your training! These are listed below and can also be found here:
HWPO 60
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Built on the same principles of the original HWPO program with cycles based on percentages, scaling and modifying but tailored to fit the busy athlete.
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In and out of the gym in 60 minutes for 4-6 days each week.
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The daily structure includes an intentional warmup, one focused strength piece and rowing OR a daily metcon. Concludes with accessory and core combined.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO PRO
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Intended for athletes who want to compete at a higher level.
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There is a start date to the program and it follows the season. Once the program begins, entry is not available until the following season.
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The program includes higher volume, double sessions per day and higher skilled movements. There are prescribed weights and you will be expected to have out of gym sessions like trail running, hill sprints, swim workouts and track workouts.
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The intent of the program is to replicate competition and get you ready for your next appearance on the big stage, mentally and physically.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO FLAGSHIP
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The original HWPO Program designed by five-time CrossFit Games champion, Mat Fraser.
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90 minutes of training a day centered around progressions on everything from rowing, back squats, and strict pull-ups.
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For the everyday person to get as FIT as possible.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO CLASSIC
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Workout styles included but not limited to couplets, triplets, AMRAPs and chippers .
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A community-based daily workout. No progressions. Jump in, work hard.
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20-35 minute workouts intended to be a throw down with friends.
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Every Saturday, a longer workout with more components.
Equipment needs: equivalent to a well-fitted home gym or actual gym (barbell & plates, dumbbells and kettlebells, a cardio machine, squat rack and pull up bar).
HWPO SWEAT
From start to finish, 45:00 of HARD WORK through a combination of AMRAPs and EMOMs.
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Bodyweight & boot camp style fitness using minimal equipment like dumbbells, kettlebells, bands.
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Designed to build consistency in daily movement vs. progression in skills and techniques. SHOW UP & WORK HARD.
Equipment needs: HWPO Sweat requires SOME equipment, such as Dumbbells, kettlebells and medicine balls.
Which CrossFit Athletes Train with HWPO?
When HWPO launched, one of the first big names to make the change and join Fraser was the young sensation Mal O’Brien. Mal shone at the 2022 Games after spending the season training with Matt, gaining her first individual podium spot outside the teen division and walking away with a second place finish. Jayson Hopper on the individual men’s side had also trained with Fraser for the 2022 season and came away with a 7th overall place finish, beating his previous year position by 12 spots (17th overall in 2021).
As the 2023 season soon rolled around, it was anticipated that a bigger number of athletes would make the decision to join Fraser and his winning methods, and that’s exactly what we saw. Another four big names in the CrossFit world have now joined the HWPO programming including:
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Mal O’Brien: 2nd Fittest Woman on Earth
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Jayson Hopper: 7th Fittest Man on Earth
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Thuri Helgadottir: 22nd Fittest Woman on Earth
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Katrin Davidsdottir: 2015 and 2016 Fittest Woman on Earth
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Amanda Barnhart: 14th Fittest Woman on Earth
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Sam Kwant: 4th Fittest Man on Earth
The 2023 season is clearly shaping up to be a very exciting competition. With changes to programming and coaching such as the above and a few key big names out for the year due to pregnancies and injuries – the stage is wide open to see who will take the podium and most importantly who will be the 2023 King and Queen of fitness.
If you’re looking to change up your programming and like the sound of HWPO – you can take the survey to find your personalised program here: