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Hard Work Pays Off: Transform Your Body and Mind with CrossFit's Five-Time Fittest Man on Earth Hardcover – 30 April 2022
Mat Fraser (Author) Find all the books, read about the author, and more. See search results for this author |
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Train with the Fittest Man on Earth - 5-time CrossFit Champion Mat Fraser.
No matter your level of fitness, no matter if you've never attempted CrossFit before, this book is your total training manual.
No one can say they're a better all-around athlete than Mat Fraser. Weightlifting, gymnastics, kettlebells, running, swimming, rowing, Strongman- he's relentlessly trained them all, so you don't have to.
In this ground-breaking book, Fraser reveals the secrets of his success to help you transform your own body and mind. Structured into sections on strength, endurance, speed, coordination, mental and recovery, Mat shares workouts, illustrations, techniques, recipes and advice. From push-ups to sprints, rope climbs to deadlifts, high-knee drills to swimming intervals, the book showcases CrossFit's uniquely wide-ranging and infinitely scalable approach to exercise. There is tailored advice for beginners, intermediates and advanced athletes.
So take this book to the gym. Write your personal records in the margins. Circle the illustrations of techniques you need to master. And most of all, do the workouts. Because Mat Fraser can promise you this- hard work pays off.
- Print length272 pages
- LanguageEnglish
- PublisherCENTURY - TRADE
- Publication date30 April 2022
- Dimensions16.2 x 3.1 x 24 cm
- ISBN-101529135842
- ISBN-13978-1529135848
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Product description
About the Author
CrossFit is one of the world's largest participation fitness programmes. There are currently over 15,000 affiliated CrossFit gyms globally. 400,000 people compete in the CrossFit Open, the biggest sporting participatory event in the world.
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Product details
- Publisher : CENTURY - TRADE (30 April 2022)
- Language : English
- Hardcover : 272 pages
- ISBN-10 : 1529135842
- ISBN-13 : 978-1529135848
- Dimensions : 16.2 x 3.1 x 24 cm
- Best Sellers Rank: 14,064 in Books (See Top 100 in Books)
- 239 in Sports Training & Coaching
- 245 in Exercise & Fitness (Books)
- 326 in Weight Loss Recipes
- Customer Reviews:
About the author

Mathew Fraser is arguably the Fittest Man on Earth: the most successful and dominant CrossFit athlete in history, a 5 time CrossFit Games Champion (2016, 2017, 2018, 2019 & 2020) and the only 6 time individual podium finisher. Prior to his CrossFit career, Fraser was also the 2009 Junior National Champion Weightlifter and son of Olympic athletes. Mat’s journey to success is characterised by adversity, including fighting his way back to fitness after breaking his back in a training accident aged 19. Mat now shares his fitness secerts and insights across social media to a following of 2.4 million avid fans and Instagram followers. On CrossFit - CrossFit is one of the world's largest participation fitness programs. There are currently over 15,000 affliated CrossFit gyms globally. 400,000 people compete in the CrossFit open, the biggest sporting participatory event in the world.
Customer reviews
Top reviews from other countries

Mat Fraser recently broke the record for the number of times a male has won the Crossfit Games; winning it in dominating fashion 5 times. A feat many feel is unlikely to be repeated. No one really understands how he is as dominant as he is, he's seemingly on another level, so this felt like a great opportunity to learn form the man himself.
This book really is a mashup of autobiography, food recipes, training templates, favourite workouts, weakness templates, technique, advice based on experience and observations. At first, I wasn't sure how I felt about this: I was hoping for an autobiography, personally. I expected the standard 'child to champion' memoir that the majority of athletes release shortly after they retire...
However, as I began getting into it, I found that the book did have a solid narrative to it: essentially that telling of Mat's story from being an Olympic hopeful to being injured to finishing second at the Crossfit Games to developing a mentality to destroy all his weaknesses - which he believes is the key to his dominant wins - that I'd hoped for. But, in addition to that, the training templates, technique analysis, etc were used both to break up the text and give deeper insights into Mat's methodology - in a more practical and applicable sense. In their own right, they were enjoyable, educational and I'm excited to use them in my own training.
As an example, in the first chapter on strength, Mat goes into detail on his experiences growing up as a weightlifter and eventually getting to workout in the Olympic Training Centre. Every few pages, you'll have a breakdown of a movement, variations of a movement, strength session templates, templates to work on weaknesses, or some WODs (such as Grace or Fran) that involve strength/barbell cycling. The weakness templates range from improving your Squats with prescribed sets and reps for movements such as Overhead Squats through to improving your Snatches with Hangs, Powers and Snatch Balances. These are all coming from Mat Fraser who is not only a multiple Crossfit Athlete, but student of multiple Olympic-level weightlifting coaches.
The other sections in the book are: Endurance (essentially running, swimming and ERGS), Speed (short section on strategy and efficiency), Coordination (Gymnastics and movement quality), and Mentality (giving your all and overcoming obstacles). Each one follows a similar format to the above with a narrative and then plenty of illustrations, technique breakdowns, workout suggestions, and tips to bring into your own training.
I really liked the illustrations in the book. They are all of Mat doing techniques, but not photos: it's this fun, interesting cartoon-y style. The layout of the book was good too, although there is a lot of stuff in here: from workouts to pictures to text to tips, the book never feels messy or cluttered. The cover is nice and the hardback edition I picked up has a cool HWPO silhouette with Mat in the centre. This would make the perfect gift for a Crossfit fan, but I don't think you'll be at all disappointed if buying this for yourself.
Overall, I'm really happy with this book. It isn't the autobiography I was expecting when I ordered it, but it's a fantastic insight into Mat Fraser's methodology and mindset with SO MUCH I can take away and apply to my own training. I genuinely think this book will make me a better athlete and, at very least, it's fired me up to put more effort and thought into my workouts going forward!


Reviewed in the United Kingdom on 4 January 2022
Mat Fraser recently broke the record for the number of times a male has won the Crossfit Games; winning it in dominating fashion 5 times. A feat many feel is unlikely to be repeated. No one really understands how he is as dominant as he is, he's seemingly on another level, so this felt like a great opportunity to learn form the man himself.
This book really is a mashup of autobiography, food recipes, training templates, favourite workouts, weakness templates, technique, advice based on experience and observations. At first, I wasn't sure how I felt about this: I was hoping for an autobiography, personally. I expected the standard 'child to champion' memoir that the majority of athletes release shortly after they retire...
However, as I began getting into it, I found that the book did have a solid narrative to it: essentially that telling of Mat's story from being an Olympic hopeful to being injured to finishing second at the Crossfit Games to developing a mentality to destroy all his weaknesses - which he believes is the key to his dominant wins - that I'd hoped for. But, in addition to that, the training templates, technique analysis, etc were used both to break up the text and give deeper insights into Mat's methodology - in a more practical and applicable sense. In their own right, they were enjoyable, educational and I'm excited to use them in my own training.
As an example, in the first chapter on strength, Mat goes into detail on his experiences growing up as a weightlifter and eventually getting to workout in the Olympic Training Centre. Every few pages, you'll have a breakdown of a movement, variations of a movement, strength session templates, templates to work on weaknesses, or some WODs (such as Grace or Fran) that involve strength/barbell cycling. The weakness templates range from improving your Squats with prescribed sets and reps for movements such as Overhead Squats through to improving your Snatches with Hangs, Powers and Snatch Balances. These are all coming from Mat Fraser who is not only a multiple Crossfit Athlete, but student of multiple Olympic-level weightlifting coaches.
The other sections in the book are: Endurance (essentially running, swimming and ERGS), Speed (short section on strategy and efficiency), Coordination (Gymnastics and movement quality), and Mentality (giving your all and overcoming obstacles). Each one follows a similar format to the above with a narrative and then plenty of illustrations, technique breakdowns, workout suggestions, and tips to bring into your own training.
I really liked the illustrations in the book. They are all of Mat doing techniques, but not photos: it's this fun, interesting cartoon-y style. The layout of the book was good too, although there is a lot of stuff in here: from workouts to pictures to text to tips, the book never feels messy or cluttered. The cover is nice and the hardback edition I picked up has a cool HWPO silhouette with Mat in the centre. This would make the perfect gift for a Crossfit fan, but I don't think you'll be at all disappointed if buying this for yourself.
Overall, I'm really happy with this book. It isn't the autobiography I was expecting when I ordered it, but it's a fantastic insight into Mat Fraser's methodology and mindset with SO MUCH I can take away and apply to my own training. I genuinely think this book will make me a better athlete and, at very least, it's fired me up to put more effort and thought into my workouts going forward!








The autobiography part barely scratches the surface of his life. You'd learn far more just watching any YouTube video on his channel or the crossift channel.
The random recipes appear to be just thrown in to promote his feedingthefrazers channel. The workouts are ok but other books are available with crossift athletes providing workouts for an entire year or programming which are far superior.

Am I happy with my purchase, yes I am. As an example of what May has done in the past with his training, the book is good for an example.
Now why the four stars then, well this book felt rushed just to get it out after Christmas.
For example there are no actual pictures of Mat which is very disappointing.
With the chapters in the book they feel like an example of what could have been a series of books by Mat. For example he could have brought books out on strength, endurance, etc.
Also just a quick point, don’t do any Olympic lifts from a book this is just asking for trouble, get proper tuition for these moves.
This book feels an example of what Mat could have brought out, for his first book it’s not bad and will be a winner for him but as an overall book on his training, it misses the mark by a long shot.
Overall not bad as a first book but don’t expect to learn a lot from it, also be careful with the Olympic lifts, very dangerous learning these from a book.

If you have followed even a bit of Mat’s career in CrossFit none of this is new unfortunately. A lot of old stories that you’ve probably heard for free in the documentaries and on YouTube.
The idea this is a training book is a bit of a joke. It’s maybe a training book for someone who doesn’t understand what CrossFit is and hasn’t trained for anything in their life. Most of it is all stuff you can google or training principles shouted the world over like technique before weight on the bar. If you have an idea of how to train for CrossFit then you’re not learning anything here.
Worst off is the writing though. Whoever shadow wrote this did a rush job. Barely any sense of Mat’s usual charm and voice in it. Not to mention basic issues with communication eg. Describing an open workout as 4 minutes of 15 SETS of thrusters and pull-ups. We all know it’s supposed to be reps but just goes to show it was rushed out and the shadow writer didn’t take the care and attention needed to tell this story right.
Overall, I’d avoid. Regret purchasing it myself.
