Matthew Fraser: CrossFit Workout Routine And Diet Plan

Last Updated: May 16, 2023

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Matthew Fraser is a renowned athlete known for his exceptional performance in the sport of CrossFit. This article aims to provide a comprehensive understanding of Fraser’s life, workout routine, and diet plan.

By delving into his background and exploring the specifics of his training and nutrition, readers will gain valuable insights into his success and possibly apply those principles to their own fitness journey.

Matthew Fraser’s Life

Childhood and upbringing:

Matthew Fraser was born on January 21, 1990, in Kingston, Vermont. Growing up, he displayed a natural inclination towards sports and a competitive spirit. His childhood was characterized by an active lifestyle, participating in various athletic activities like soccer, baseball, and wrestling.

Introduction to sports and fitness

Fraser’s passion for sports intensified during his high school years. He excelled in wrestling and demonstrated exceptional discipline, determination, and a strong work ethic. These qualities would later prove instrumental in his CrossFit career.

Notable achievements before CrossFit

Prior to transitioning to CrossFit, Fraser achieved remarkable success as a collegiate wrestler. He attended the University of Vermont, where he became an NCAA Division I All-American wrestler in 2010 and 2011. His experiences in wrestling laid a solid foundation for his mental and physical toughness, which he later brought to the world of CrossFit.

CrossFit Career

After concluding his collegiate wrestling career, Fraser sought a new challenge that would allow him to leverage his athletic abilities.

In 2013, he discovered CrossFit and immediately recognized its potential as the perfect avenue for his competitive drive. He immersed himself in the CrossFit community, honing his skills and pushing his limits.

Fraser’s ascent in the CrossFit world was rapid and impressive. He competed in the CrossFit Games, the ultimate test of fitness, for the first time in 2014 and quickly established himself as a force to be reckoned with.

From 2016 to 2020, he dominated the competition, securing the title of Fittest Man on Earth five consecutive times. His consistency, mental fortitude, and unmatched physical prowess cemented his status as one of the greatest CrossFit athletes ever.

Matthew Fraser’s Workout Routine

Training Principles and Philosophy

  1. Focus on Functional Movements: Fraser’s training regimen is rooted in functional movements that mimic real-life activities. This approach enhances overall strength, mobility, and coordination.

  2. Constant Variation: To prepare for the diverse challenges of CrossFit, Fraser incorporates a wide range of exercises and workouts into his routine. By constantly varying his training, he ensures well-rounded fitness and the ability to adapt to different physical demands.

Components of his Workout Routine

  1. Strength Training: Fraser places a strong emphasis on building strength as a foundation for his performance. He engages in structured weightlifting programs, focusing on compound lifts like squats, deadlifts, and Olympic lifts.

  2. Conditioning Workouts: High-intensity interval training (HIIT), endurance work, and metabolic conditioning are crucial aspects of Fraser’s training. These workouts push his cardiovascular capacity and help improve his ability to sustain effort during grueling CrossFit events.

  3. Skill Development: Fraser dedicates time to mastering specific skills required in CrossFit, such as gymnastics movements, Olympic weightlifting techniques, and advanced bodyweight exercises. This deliberate practice enhances his efficiency and proficiency in executing complex movements.

Sample Matthew Fraser Workout Routine

Below is a sample workout routine you can follow to achieve some of what Matthew Fraser has achieved:

He includes three track exercises every week to boost overall body fitness and endurance.

  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

Fraser’s strength training 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

Matthew Fraser’s Diet Plan

Nutrition Philosophy

Fraser follows a macronutrient-balanced diet, ensuring an adequate intake of carbohydrates, proteins, and healthy fats. This approach supports his energy levels, muscle recovery, and overall performance.

His diet revolves around whole, minimally processed foods. Fraser prioritizes lean proteins, fruits, vegetables, whole grains, and healthy fats, avoiding excessive sugar, refined carbohydrates, and processed foods.

Meal Structure and Timing

  1. Pre-Workout Nutrition: Fraser understands the importance of fueling his body before training sessions. He consumes a combination of easily digestible carbohydrates and protein to optimize energy levels and promote muscle protein synthesis.

  2. Post-Workout Recovery: Following intense workouts, Fraser prioritizes post-workout nutrition to replenish glycogen stores and aid in muscle repair and growth. He focuses on consuming high-quality protein sources and carbohydrates to support recovery.

  3. Daily Meal Planning: Fraser adopts a structured approach to his daily meals, ensuring regular intake of nutrients throughout the day. He emphasizes portion control, mindful eating, and staying hydrated.


Whether aiming to improve performance or embark on their own fitness journey, the principles learned from Fraser’s experiences can contribute to achieving success and optimal health.

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