I spent 38 days on Mat Fraser's HWPO Flagship program. Here's what it's actually like — the volume, the structure, the community, and who it's really for.
Recently I started following the HWPO (Hard Work Pays Off) programming, developed by five-time CrossFit Games champion Mat Fraser. If you're not familiar with Mat, he's widely considered the fittest man in history, and his programming reflects the incredible work ethic that made him a legend.
Since retiring from competitive cheer, CrossFit became my primary competitive outlet. I've been training CrossFit since 2010 and have experimented with high-volume programs like SEALFIT, CompTrain, and Misfit. I decided to try HWPO to see how Mat Fraser — best of the best — programs for everyday athletes and competitors alike.
What Makes HWPO Different
I'm about 38 days into the Flagship program, and it's been a phenomenal experience. What stands out is the structured progression — unlike many other programs that have you jump in mid-cycle, HWPO starts everyone on Day 1. You experience the program exactly as designed from the beginning, which gives you insight into Mat's philosophy as you build strength, endurance, and skill over time.
The Training
The volume is significant. Workouts range from Olympic lifts to rowing, pull-ups, muscle-ups, and gymnastics skills like handstand walks. For those who love long, high-volume training — this program delivers. But be warned: workouts can easily take 2-3 hours. There's a 60-minute version available, but the Flagship is a real commitment.
The Community
There's a supportive community where you can share progress, ask questions, and even interact with Mat himself. For people who thrive in a community environment, this is a meaningful part of the experience.
My Verdict
I'm loving the challenge and the holistic approach Mat brings to building a well-rounded athlete. I'll be updating as I progress, but so far: if you're serious about leveling up your fitness and you have the time to commit, HWPO is absolutely worth it.
UPDATE: Since writing this, HWPO has added Olympic Lifting, Powerlifting, Golf, and Gym Programming tracks. I've continued to follow the program and believe it's one of the best options available for anyone looking to take their training to the next level.
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