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Mat Fraser’s CrossFit Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson
Fact checked by Donald Christman, BHSc FACT CHECKED
Last updated: April 23, 2021

Mat Fraser is a legend in the CrossFit community.

Known as a man spending hours training every single day, his dedication and commitment to fitness are unparalleled even to elite-level athletes.

We’ve spent just as much time delving into Fraser’s diet and workout routine to showcase what it takes to become the fittest man on Earth.

Keep reading to learn more.

Who Is Mat Fraser, The Fittest Man on Earth?

Matt Fraser working out

Mathew Edward Fraser is a multiple-time CrossFit Games champion and regarded as the most dominant athlete ever in CrossFit.

Fraser’s most notable achievement is being crowned the CrossFit games champion for five consecutive years from 2016 to 2020.

2015 was the year Fraser when anticipated the first-place win, but he ended up in second place to Ben Smith.

In disappointment, Fraser was not content and dubbed his performance a “devastating loss,” which he blamed on bad training habits and poor diet choices.

With renewed dedication, Fraser went right back to the gym: his dedication would prove to pay off at the 2016 CrossFit Games, where he won first place and redeemed his honor.

He would then continue to defend his title for five consecutive years before finally retiring from the sport in 2020.

 

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What Is Mat Fraser’s Workout Routine?

CrossFit requires discipline, hard work, and dedication - all of which are case testaments to Mat Fraser's work ethic.

Fraser’s training involves two sessions which last 3 hours each. To account for the diverse nature of the CrossFit games, his workout routine contains a lot of different exercises.

That includes three track sessions, three or four weightlifting sessions, one road bike session, and a few swimming sessions per week.

Here is a typical weekly routine for Mat Fraser.

Monday: Track Session, Strength Training, Cardio

Track Session

close up image of a man's shoes while sprinting

He includes three track-exercise sessions every week to boost overall body fitness and endurance. Routines involved in Mat Fraser's track session include:

Hopscotch - involves a lot of jogging and running.

  1. Start with a 200m run at a moderate pace.
  2. Sprint for 100m.
  3. Run for 400m at a moderate pace.
  4. Sprint for another 100m.
  5. Repeat 1-4 for 3 rounds.

CrossFit Sandwich- aimed at improving stamina, body composition, and strength.

  1. Start with an 800m run at your own pace.
  2. Perform 50 air squats.
  3. Perform 50 sit-ups.
  4. Perform 50 push-ups.
  5. Perform 30 burpees.
  6. Finish with an 800m high-speed run.
  7. Repeat 1-6 for 5 rounds.

Strength Training

man doing deadlifts in a gym

Fraser’s strength training routine consists of

  • Bench Press: 5 sets of 12 reps each
  • Push-Ups: 5 sets of 50 push-ups
  • Back Squats: 3 sets of 20 reps
  • Deadlift: 3 sets of 8 reps
  • Clean and Jerk: 3 sets of 5 reps
  • Pull-Ups: 3 sets of 15 reps
  • Dumbbell and Barbell Thrusters: 3 sets of 8 reps

Cardio

To switch up his schedule, he likes to reserve cardio for the last part of his evening session.

His cardio routine consists of a 1:30 work to 0:45 rest ratio and includes 5 rounds of an assault bike sprint and 8 minutes on the rowing machine.

Tuesday: Swim Session, Technique Training, Cardio

Swim Session

man wearing swimming goggles and cap as he does front crawls

Not much is known about Fraser’s swimming routine; however, it is assumed that he spends a lot of time training his front crawl and endurance for many miles of swimming.

Technique Training

Technique training sessions involve a variety of CrossFit exercises which include:

  • Rope Climbing
  • Box Jumps: 3 sets of 8 reps
  • Ring Muscle Ups: 3 sets of 12 reps
  • Kettlebell Swings: 5 sets of 20 swings/reps
  • Burpees: 5 sets of 10 reps

Wednesday: Track Session, EMOM Session, Cardio

EMOM Sessions

shirtless man using a glute ham developer

Mat also includes a 40 minute Every Minute on Minute (EMOM) workout at least once a week, which is a core part of his workout routine.

An EMOM workout is when you begin a set number of reps at the start of a minute, then once you’ve finished, proceeding to rest for how much ever time you have left until that minute is over.

Fraser’s EMOM sessions usually include two workouts: either the assault bike or a Glute-Ham Developers (GHD) machine.

  • Thursday: Strength Training, Technique Training, Swim Session
  • Friday: Track Session, Strength Training, EMOM Session
  • Saturday: 3 hour Road Bike Session
  • Sunday: Rest

Recovery Workout

man working out outdoors using an ab roller

Fraser also performs a recovery workout in the evening after his dinner.

This routine involves stretches and roll-out exercises from the comfort of his house floor, as well as a Theragun to help him recover from a quad-heavy workout.

Additionally, if there’s anything Mat Fraser takes more seriously than his workouts, it’s his sleep schedule of 10 hours.

He insists on getting in bed to sleep by 10:30 pm every day and waking up around 8:30 am.

These 10 hours of sleep per day are crucial for refractory body functions, allowing him to cool down, relax, and function with the same tenacity the following day.

Research supports these claims, stating that:

“Adequate sleep for adults is between 7 and 9 hours a night, and athletes may benefit from as many as 10 hours. Accordingly, sleep is as important to athletes as consuming enough calories and nutrients [1].” - Cheri Mah, Stanford sleep researcher

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What Is Mat Fraser’s Diet Plan?

close up image of cabbage leaves and a bowl filled with yogurt and berries

After his disappointment at the 2015 CrossFit competition, Fraser experienced a turn-around moment.

He went from eating a pint of ice cream every night to eliminating dairy, cutting out junk food, and focusing strictly on eating meat, vegetables, white rice, and fruits.

Fraser’s diet is managed by his wife Sammy Moniz, who loves to visit the grocery store, cook, and monitor his nutrition for him. Here’s a closer look at each of his meals a day.

Breakfast

Fraser likes to start his day off light with a bowl of yogurt and berries to warm himself up.

Once he’s a bit more awake, he’ll then take in a heavier breakfast consisting of bacon, eggs, and oatmeal, along with a cup of coffee.

This keeps his energy level up and allows him to go hard with his workout routine before heading back to the gym.

Lunch

half sliced turkey sandwich

Lunch falls between his two workout sessions; thus, Fraser likes to keep this meal moderately light.

He’ll usually go for a turkey sandwich with apple slices inside, with a bit of rice if he feels like he needs the carbs.

A fruit smoothie is also a favorite of his to keep the hunger pangs at bay without overloading his stomach.

Dinner

Dinnertime is where Fraser gets most of his calories.

Prepared for by his lovely wife Sammy, Mat’s dinner varies from potatoes with steak to a heap of rice served with veggies and meat.

Enchiladas and tacos are also frequent meals on the dinner menu.

His wife is well versed in the kitchen and has a social media Instagram page called "feedingthefrasers,” where she posts all the quality meals she serves her hubby.

Snacks and Cheat Meals

For Mat Fraser, the word moderation is not in the dictionary.

To satisfy his sweet tooth cravings, Fraser will “have two chocolate truffles every night. And that for me is my treat, that’s what I look forwa

What Supplements Does He Take?

protein powder and a glass of water in a purple background

Every top-performing athlete needs a nutritional edge in the form of supplements.

Fraser understands this principle well, utilizing whey protein, BCAA (branched-chain amino acids), CBD, and pre-workout to boost his nutrition for peak performance. For brands, Fraser’s preference is Xtend’s BCAA, Cellucor’s C4 pre-workout, and Beam’s CBD supplement formula.

As of April 2021, Fraser has even co-founded his own nutritional and supplement company alongside the Buttery Bros called Podium Nutrition, with the aim being “to formulate the best products possible for the sport [of CrossFit].”

FAQs

What Do Crossfit Athletes Eat In a Day?

CrossFit athletes require a healthy, all-natural diet to have the physique and energy level needed to accommodate its intense exercises.

Most sportspeople take in between 6,000 - 7,000 calories a day, consisting of lean meat, vegetables, healthy carbs, and monounsaturated fat. These include chicken breast, fish, lean beef, fruits, white rice, nuts, olive oil, and avocado.

Did Mat Fraser Ever Beat Rich Froning?

Fraser and Froning had only directly competed against one another in 2014.

In terms of achievements, Fraser is acknowledged as superior, with five title wins compared to Froning’s four.

Why Is Matt Fraser Leaving Crossfit?

Fraser has decided to retire sooner than later, as doing so at the prime of his career would mean walking away on a positive note.

Are You Going to Try Mat's Workout & Diet Plan?

To become a champion in CrossFit is no easy task.

For Mat Fraser, his ability to place in the number one spot for five years in a row serves as a prime example of what is possible through dedication, sacrifice, and commitment.

If you’re looking to change your fitness habits and transform yourself into a completely different person, Mat’s diet and workout routine will whip you into the best shape of your life.

Try it out, and let us know what results you’ll get.


References:

  1. https://www.medicalnewstoday.com/articles/325353#better-productivity-and-concentration
  2. https://www.menshealth.com/nutrition/a35253491/mat-fraser-crossfit-diet-plan-stefi-cohen-video/

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