Mat Fraser — Two-Movement CrossFit WOD is ‘One of the Hardest I’ve Done’

It only took two movements to crush the five-time CrossFit Games champion.

Mat Fraser recently won a record-setting fifth consecutive CrossFit Games. At the 2020 Cross Games, Fraser placed first in 10 out of 12 events, securing his position at the top of the podium well before the competition was over. His only losses were to Jeffrey Adler in the CrossFit Total event (when he miscalculated his weights) and eventual runner-up Samuel Kwant in the Swim ‘N’ Stuff event.

Deemed the Fittest Man on Earth® during the award ceremony at the end of the 2020 Games, there doesn’t seem to be an event that is too difficult for Fraser. Or so we thought. On Nov. 15, 2020, Fraser shared one of the hardest WODs he has ever done on his Instagram page. It consists of only two movements. Here is what that two-movement WOD consists of:

Every minute on the minute (EMOM) for 20 minutes:

  • Odd minutes — 24 calories on an Assault Bike
  • Even minutes — 18 GHD sit-ups


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[Related: 7 Stellar Moments From The 2020 CrossFit Games]

“To date, this is one of the hardest workouts I’ve ever done. The goal on the Assault Bike is to use a majority of the minute and hold steady wattage across all the rounds (I think I was around 650-700 watts). The goal of the GHD is to just stay consistent and practice catching your breath while still working on the movement.”

What Other Top CrossFitters Think

Several of the biggest names in the sport performed Fraser’s difficult WOD. Here is what they had to say in the comments of his post:

  • 2018 CrossFit Games runner-up, Pat Vellner: “Ooooch.”
  • Two-time Fittest Woman on Earth, Katrín Davíðsdóttir: “This. Day: was a GOOD ONE!!”
  • CrossFit Games veteran, Will Moorad: “We did this with ttb [toes to bar]. It was not enjoyable. It was effective.”

Check out the video below from Craig Richey’s YouTube channel where he talks about how difficult this WOD was even when scaled:

If you are interested in giving this WOD a shot yourself, Fraser wrote in his caption to “Tag [him] in your post-work post/story.”

Featured image: @crossfitgames on Instagram