HWPO Review

Exploring HWPO: My First Month on Mat Fraser’s Program

Hey everyone! 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.

For those who have followed my past cheerleading-focused training, you’ll know I often incorporate CrossFit-style workouts because of the similarities between CrossFit and competitive cheerleading. Both involve high-intensity movements, explosive power, and gymnastics elements—whether it’s Olympic lifting (similar to stunting) or bodyweight and tumbling work.

Since retiring from competitive cheer, CrossFit became my outlet to fill that competitive void. I’ve been training CrossFit since 2010 and experimenting with high-volume programs like SEALFIT, CompTrain, and Misfit. Now, I’ve decided to try HWPO to see how Mat Fraser, the best of the best, programs for everyday athletes and competitors alike.

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 require you to jump in mid-cycle, HWPO starts everyone on Day 1. This means you experience the program exactly as it was designed from the beginning, giving you insight into Mat’s programming philosophy as you build strength, endurance, and skill over time.

There’s also a supportive community where you can share progress, ask questions, and even interact with Mat himself. The training is intense, with significant volume—ranging from Olympic lifts to rowing, pull-ups, muscle-ups, and even gymnastics skills like handstand walks. For those who love long, high-volume workouts, this program delivers.

But be warned, you’ll need to set aside time—workouts can easily take 2-3 hours. If you’re pressed for time, there’s a 60-minute version available, but the Flagship program is definitely a commitment.

Overall, I’m loving the challenge and the holistic approach Mat brings to building a well-rounded athlete. I’ll be updating you all as I progress, but so far, I highly recommend HWPO for anyone serious about leveling up their fitness.

**EDIT**
Since writing this, HWPO has added a myriad of new training options including Olympic Lifting, Powerlifitng, Golf, and even Gym Programming.  I've continued to follow to follow HWPO and believe it is a phenomenal option for those looking to take their training to the next level.

Check out my detailed review here.