You don’t need acres of space, thousands of pounds worth of equipment and access to industry-leading experts to train like one of the greatest athletes of this generation. In fact, as the workout below proves, you just need two pieces of gear to get a glimpse into the training plan of Mat Fraser, CrossFit’s now-retired five-time Fittest Man in the World.
As part of Morning Chalk Up’s weekly ‘Workout of the Week’ feature, Fraser shared a two-move, five-round ladder workout that’s designed to redline your heart rate and challenge your form under fatigue within a set time frame, bookended with 45 seconds of rest between efforts.
With a work-to-rest ratio of 1:30 work to 00:45 rest (that’s a 2:1 ratio, once you simplify it), you’ll work across five rounds with decreasing calorie sprints on an assault bike and repping out as many barbell snatches as possible before the clock hits 1m30s.
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If you don’t have an assault bike, you can use a rowing machine or an exercise bike for a similar stimulus. The workout has different calorie goals for male and female participants. Here’s how it works, with workout instructions below:
01:30 work, 00:45 rest
Assault Bike Calories (M): 25-23-21-19-17 (Scale:20-18-16-14-12)
Assault Bike Calories (F): 20-18-16-14-12 (Scale:16-14-12-10-8)
Remaining time: Max barbell snatches at 75 pounds (M) / 55 pounds (F).
Assault Bike Sprint
If this is your first go on an AirBike, get ready for the ride of your life. This is a total-body cardio machine, so push hard with your arms and legs to hit your calorie target as fast as possible. The more you push, the harder the resistance becomes—but that just means the calorie counter will reach your target number sooner.
Fraser suggests scaling down to the adjusted version of the workout if you’re not able to finish the first interval at 1:15. There’s no shame in having to scale—you’re working to be better and build your fitness, after all.
With a slightly narrow stance and a wider grip, deadlift the bar and shift your shoulders further forward than usual. Rotate your elbows out and extend your knees then hips to shrug the bar up. Catch it at arm’s length above your head and drop into as deep a squat as you need to. Power up, then return the bar to your chest, hips and finally back to earth.
If you’re not a pro barbell snatcher, you might be better suited to swap in the dumbbell snatch instead. This is safer for your shoulders, for one—and it will also allow you to do more work if you struggle with the barbell snatch form. In order to work both sides of your body as equally as possible, alternate between reps with your right and left arm using a weight that challenges you, but is manageable for multiple reps at a time.
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