Mat Fraser's Workout Routine, Diet Plan & Supplements

Benedict Ang, CPT, PN1-NC
Published by Benedict Ang, CPT, PN1-NC | Staff Writer & Senior Coach
Last updated: May 10, 2024
FACT CHECKED by James Cunningham, BSc, CPT
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Mat Fraser, a legendary figure in the CrossFit world, is renowned for his dedication and commitment to fitness, spending hours training daily and inspiring even elite athletes.

What lessons can we learn from his rigorous routine and strict dietary discipline?

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.

What Is the Mat Fraser Workout Routine Like?

Based on our firsthand experience, CrossFit demands immense discipline and hard work. Mat Fraser embodies the pinnacle of dedication in this sport.

Fraser’s training session 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

Legs of an athlete runner

He includes three track-exercise sessions every week to boost overall body fitness and endurance. Routines involved in the Mat Fraser 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

Body builder doing shoulder traps workout

Fraser’s strength training session 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 on a swimming pool

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 Session

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

Ripped man working out on a gym

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

Body builder resting after workout

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.”

- Cheri Mah, Stanford Sleep Researcher

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What Is The Mat Fraser Diet Plan?

Healthy meal on a plate

What does Mat Fraser eat? 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 has a strong aversion to eating breakfast, especially real food. He often starts with something sweet and easy, like yogurt with granola and berries, to get him primed up for his first training session. This could be an interesting angle to explore, given the common belief in the importance of breakfast for athletes.

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. He's not the type of guy to hate eating breakfast by all means.

Lunch

High Protein Lunch

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

During his training sessions, Fraser would snack on items like Fuel For Fire smoothies, 'fun-sized' Snickers bars, fruit snacks, Gatorade, and two protein shakes containing 50g of whey protein each. The choice and timing of these snacks could be crucial for maintaining energy levels during intense training.

Fraser often gets up in the night to make chicken tenders or eat a protein bar. He believes that he can't go to sleep on an empty stomach and that a full stomach helps him sleep better. This is an interesting insight into his eating habits and how he ensures he's fueled even during the night.

What Supplements Does He Take?

Different types of supplements

Our findings show that every top-performing athlete, including Fraser, relies on supplements to gain a nutritional edge.

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].”

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 session 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.

 

View this post on Instagram

 

A post shared by Mathew Fraser (@mathewfras)

How to Build Mat Fraser's Home Gym?

Mat Fraser's home gym is extensive, with different stations for cardio and weightlifting gear, such as dumbbells, barbells, assault bikes, and more.

His custom rig setup, which Rogue Fitness designed, fits his gym's garage space perfectly.

Below are some of his prized possessions.

Cardio Equipment

The five-time World's Fittest Man on Earth has an entire cardio section where he keeps several high-quality cardio machines.

Before we get into the exact gear he has in this section, it's worth noting that he prefers to work out with what he knows best.

That includes all the typical machines you're likely to find in CrossFit gyms and competitions. He has them in his home gym.

Some of these machines include:

  • Rogue Echo Bikes
  • Concept2 Rowers
  • Concept2 Ski Ergs
  • Concept2 Bike Ergs

Interestingly, he prefers having these machines in pairs so he doesn't run out of equipment when working out with a partner.

Barbells

As an elite-level weightlifter, Mat knows the importance of barbell training in building strength and improving athletic performance. So he's made an effort to acquire plenty of them.

Fraser's garage gym also has different kinds of barbells, weight plates, and specialty bars, starting with the Rogue barbell holder.

Others include:

  • Rogue Ohio bars
  • Uesaka Barbell
  • Competition Bars
  • Pyrros Barbells
  • Handbell Earthquake Bar
  • Rogue Euro Olympic WL Bar
  • Farmers Walk Handles
  • EZ Curl Bar
  • Axle Bar
  • Bamboo Bar
  • Safety Squat Bar

The custom rig is the most notable aspect of Mat Fraser's home gym and is specifically designed to fit the space. But he did not build it entirely on his own.

According to the fitness legend, he initially wanted to acquire gear for a simple gym setup.

 "I didn't really want the typical wall-mounted rig just for pull-ups and squats. I wanted each station to kind of be a tool to serve a purpose."

He also has a pair of plate trees supporting sets of barbells and barbell holders, as well as portable squat racks on the smaller side of the rig that his wife uses.

Other items visible on his shelves include:

  • Resistance Bands
  • Mobility Balls
  • Wall Balls
  • Dumbbells
  • Towels
  • Music Speakers

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?

Matte Fraser is leaving CrossFit sooner than later because doing so at the prime of his career would mean walking away on a positive note.

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About The Author

Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy
James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy

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2 thoughts on “Mat Fraser’s CrossFit Workout Routine, Diet Plan & Supplements

  1. He’s one of the five fittest man on earth, so I guess we can trust Mat Fraser’s supplements.

  2. This is what a true CrossFit athlete daily schedule is.

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