Training tips

One of the biggest challenges in training has nothing to do with fitness. Its identity. Whether you’re holding on to who you used to be or struggling to accept how far you’ve come, a mismatch between identity and reality can limit your progress. Understanding where you are right now is what allows you to move forward.

Coaching an athlete over the long term is often seen as a reflection of great programming. But the reality is far more complex. Coach Jake D. takes a look at what nine years with the same athlete really teaches you. Not just about training, but about trust, growth, and what it takes to build a relationship that lasts and continues to evolve at a high level.

Most CrossFit athletes have experienced it. A movement feels fine on its own, but the moment it shows up in a workout, everything falls apart. Improving skills isn’t about repeating them under fatigue and hoping they click. It’s about understanding what’s limiting you, developing the movement in a controlled setting, and then progressing it in a way that actually translates to performance.

Strength and endurance athletes require different training approaches. Learn how to identify your bias, focus on your weaknesses, and build a more balanced, competitive fitness profile.

Thirty years ago, I picked up a barbell and found a home. To mark this milestone, I asked my colleagues to interview me, and what followed were some of the most honest conversations I've had about my journey in this sport. Here is my story, told through the questions that matter most.

Running more isn’t always the answer to becoming a better runner. Staying healthy, consistent, and able to train week after week depends just as much on what you do around your runs as the runs themselves. This blog breaks down the key elements that most running programs miss and shows how simple additions to your routine can help reduce injury risk and keep you progressing.

Shifting your training focus can change more than just your workouts; it can reshape how progress feels, how your body responds, and what you enjoy about training. After years of CrossFit, moving into endurance-focused training has highlighted both the benefits and the trade-offs of a more specialised approach.

A strong athlete-coach relationship can be one of the most powerful tools for improving performance. But getting the most out of individual coaching isn’t just about the program — it’s about how you communicate, set expectations, and work together over time. Understanding how to build that relationship properly can make the difference between frustration and real progress.

What would you ask a 5x Fittest Man on Earth? In this episode, Mat Fraser opens the floor to your questions, sharing insights into his mindset, key moments, and the experiences that shaped his journey.

Training alone can build discipline, but it’s not always the most effective way to progress. For many people, the missing piece isn’t a better program, it’s the environment they train in. Working alongside others can improve consistency, increase effort, and make the process more enjoyable, all of which play a key role in long-term results.

Big results in training don’t come from one-off moments. They come from habits built over time. While motivation and intensity often get the attention, it’s the small, consistent actions that shape performance. Learning how to build strong habits in your training can be the difference between short-term effort and long-term progress.

Nutrition advice can feel confusing because different approaches are often trying to solve different problems. What works for someone training hard multiple times a week won’t necessarily work for someone focused on general health. Understanding whether you’re fuelling for performance or everyday wellbeing is key to making the right choices.

The BikeErg may not appear in a HYROX® race, but it can be one of the most useful tools for building the fitness needed to perform well. When used correctly, it helps develop aerobic capacity, leg endurance, and sustainable power without the impact of extra running. In this video, Mat Fraser explains how and why to use the BikeErg as part of your HYROX® training.

At a certain point in training, doing more stops leading to better results. For many CrossFit athletes, especially those pushing toward Quarterfinals or Semifinals, progress is no longer about adding volume. It’s about improving how the body adapts to the work being done. Understanding this shift can be the difference between plateauing and continuing to improve.

Behind every great training program is great coaching. In this conversation, HWPO AFFILIATE coaches Frankie and Michele share how they got into coaching, the philosophies that guide their work, and the lessons they’ve learned from years on the gym floor.

Making a big move in sport is one thing. Leaving your country to chase it is another. In this episode, we follow Jake Marconi’s decision to relocate to Australia and join a team committed to pushing for the CrossFit Games — offering a closer look at what it really means to bet on yourself.

Your first Quarterfinals can feel like a big step, but success this weekend is not about creating new fitness. It is about executing what you have already built. This guide covers how to prepare, manage pressure, and approach the weekend with the right mindset.

The person you train with can influence your performance more than you realize. Beyond programming and equipment, the right partner can shape your mindset, effort and consistency. Here’s why training with the opposite sex can create a different, and often powerful, dynamic in the gym.

Even the best training program cannot perfectly predict how you will feel every day. Life stress, poor sleep and accumulated fatigue can all influence performance. Here’s how to decide whether an unplanned rest day supports your progress or holds it back.

Olympic weightlifting is a sport built on patience, precision, and long-term progression. In this conversation, Olympian and six-time World medalist Mattie Rogers shares practical advice for beginners and athletes transitioning from CrossFit® or other sports into structured weightlifting training. From trusting the program to setting small session goals, this interview offers insight into how to build strength, confidence, and consistency in the sport.

Getting back into fitness after a break can feel frustrating, especially if you used to train consistently. The biggest mistake most people make is trying to match their old performance too soon. Instead of chasing previous numbers, the first few weeks should focus on rebuilding consistency, allowing your body to adapt safely, and creating a sustainable routine that supports long-term progress.

HWPO Training team member and CrossFit Open veteran Jake Marconi shares his top five tips for anyone thinking about competing in the 2026 Open, whether they’re new to the Open or have participated in it before.

GLP medications are becoming increasingly common in conversations around weight loss and metabolic health, yet guidance on how to train while using them is often vague or missing entirely. This blog explores key considerations for strength training, fueling, and recovery so athletes can continue training effectively while listening to their bodies and working alongside healthcare providers.

Most athletes spend time warming up their bodies, but rarely prepare their minds. Yet thoughts drive decisions, decisions drive actions, and actions shape performance. This blog introduces simple, practical mental habits you can use daily to improve focus, manage self-talk, and break through training or competition plateaus.

The RowErg is a staple machine in HYROX® racing, but efficiency matters just as much as power. Understanding how to generate force through the stroke while managing your pace can make a major difference to your performance. In this video, Mat Fraser breaks down how to approach the RowErg with better technique and strategy.

Most training programs focus on straight-line movements, but real life rarely works that way. Rotation plays a key role in how we move, stabilize, and generate force, yet it’s often overlooked in training. This blog explores why adding small amounts of rotational work can improve movement quality, joint health, and long-term performance.

The SkiErg is a key station in HYROX® racing, but many athletes approach it the wrong way. Understanding how the machine works and how to move efficiently can make a big difference to your overall race performance. In this video, Mat Fraser breaks down the fundamentals of the SkiErg and shares simple cues to help you get more out of every pull.

Progress, performance, and results all matter. But none of them last if they’re built on a weak foundation. Before chasing the next goal or outcome, this blog challenges athletes to step back and ask a deeper question: what do you actually believe in, and what standards guide how you show up every day?

Great coaching rarely happens by accident. While experience can get you through most classes, consistent preparation is what separates good sessions from truly great ones. This blog outlines a simple, repeatable class prep system designed to help coaches show up confident, organised, and ready to deliver the best possible experience for their members.

Getting older in sport is unavoidable. How you respond to it is not. For Masters athletes, progress no longer comes from doing more, but from doing what matters most. This blog explores practical ways to adapt your training, recovery, and mindset so you can continue to thrive, not just survive, as both you and the sport evolve.

At some point, almost every competitive CrossFit® athlete experiences the same frustration: the workout was within their capacity, but the result didn’t reflect it. Not because they weren’t fit enough, but because they mismanaged their pace. This blog breaks down why pacing isn't instinctive, why intensity alone isn’t enough, and how the best athletes train pacing as a skill—not a feeling.

Discipline, sacrifice, and focus are often praised in high performance. Guilt rarely is. Yet for anyone trying to be great at more than one thing — athlete, parent, partner, coach, business owner — guilt becomes a constant companion. This blog explores why that feeling exists, what it really means, and how learning to live with it can be part of staying grounded while you keep SHOWNIG UP.

Starting a new training program often comes with a surge of motivation. You watch every video, read every note, and absorb as much information as possible. Over time, that engagement can fade — not because the program stopped working, but because familiarity sets in. This blog explains why staying engaged with the supporting content matters, and how a few extra minutes of intention can dramatically improve the results you get from your training.

HYROX racing demands more than fitness alone. How you pace, prepare, and manage fatigue across the race can be the difference between holding strong and falling apart. In this video, Mat Fraser shares the lessons he’s learned from racing HYROX himself and how to approach the event with clarity and confidence.

Pacing is one of the most misunderstood skills in CrossFit®. Not because athletes won’t WORK HARD, but because they don’t always understand how to apply their effort. Good pacing isn’t about holding back. It’s about managing energy so intensity SHOWS UP when it matters most, allowing you to stay controlled early and finish strong.

Olympic weightlifting rewards precision, consistency, and the ability to repeat high-quality lifts over time. Yet many lifters fall into the trap of believing that more volume always leads to better results. Here, Coach Aimee explains why more volume isn’t always best.

As seasons change, so do priorities, training, and perspective. In this update, Mat Fraser reflects on where things stand right now — both inside and outside the gym — and shares a candid look at what’s shaping the year ahead.

HYROX places sustained demands on both the aerobic system and the lower body. With running, sled work, lunges, and wall balls all competing for recovery, smart athletes look for ways to build fitness without constantly adding impact. The C2 Bike offers a practical solution, allowing you to develop aerobic capacity, leg endurance, and race-specific resilience while keeping overall fatigue under control.

The ring muscle-up is a milestone skill that exposes gaps in strength, control, and technique. It is not something athletes stumble into, it is built through structured progressions, dedicated strength work, and precise coaching. This guide breaks down how to develop a strict, repeatable ring muscle-up that holds up under fatigue.

After ten appearances on the sport’s biggest stage, Brooke Wells takes her final walk onto the CrossFit Games floor. Brooke Wells’ Last Dance is an intimate documentary that captures the intensity, emotion, and quieter moments behind her final Games season, offering a powerful reflection on legacy, resilience, and showing up when it matters most.

Strength is often defined by the numbers we can measure — the barbell lifts we track, compare, and chase. But real strength goes beyond perfect positions and symmetrical setups. It lives in the messy, uneven, real-world places where your body has to stabilise, adapt, and hold control under load. This blog explores why accessory work is far more than a finisher.

What does a focused, no-frills bodybuilding session actually look like at HWPO? In this video, Mat Fraser and Coach Jake Marconi run through a pump-driven workout, talk training between sets, and share insight into the new HWPO BODYBUILDING program.

Modern life makes it far too easy to sit still for long stretches. Even if you train regularly, long hours at a desk can work against the progress you make in the gym. That’s why finding simple, repeatable ways to move more throughout your day matters.

Kids don’t just listen — they copy. They're always watching how you talk and how you handle challenges. Regarding health and fitness, your actions teach louder than any lecture ever could. Every workout, every routine, and every moment you choose effort over excuses SHOWS them what’s possible.

The right words can hit differently. Sometimes they remind you what matters most; other times, they give you the spark you didn’t know you needed. At HWPO, quotes have become part of our weekly rhythm — a small ritual that sets the tone for how we train, lead, and live. These quotes motivate our team; the reminders, mantras, and mindsets that keep us moving forward.

Mat drops into a regular morning session at HWPO GYM VT, training alongside members and coaches as the day gets started. The class runs through a strength-focused lift paired with a high-intensity conditioning piece, offering a real look at how HWPO programming comes to life on the gym floor.

Colombia was more than just another competition — it was a wake-up call. Traveling across the world to compete at Fitland in Bogotá opened my eyes to what true fitness preparation means. Between the altitude, the energy of the South American CrossFit community, and the lessons I learned about breathing and recovery, this trip reshaped how I think about training and performance.

Your first Olympic Weightlifting competition is a mix of excitement, focus, and adrenaline. It’s not just about lifting heavy — it’s about testing your training in a new environment and learning how the sport comes to life on the platform. Whether chasing your first total or curious about what to expect, this guide will help you feel ready for the day.

Training can feel complicated — full of data, opinions, and endless variables to balance. But sometimes, progress comes down to simple principles that cut through the noise. Over time, I’ve found that having a few rules helps me stay consistent, make better decisions, and keep moving forward when motivation or clarity fades.

Mat Fraser is back with Part 2 of his coaching tips — and this round is built directly from your requests. In this episode, the 5x Fittest Man on Earth breaks down some of the most commonly misunderstood training movements and shares the strategies he uses to stay powerful, efficient, and mentally locked in.

Social media shows the highlight reel — big lifts, full-send metcons, flawless performances. But what you don’t see is the years of smart, structured, and disciplined training that build those moments. True progress doesn’t come from pushing to the limit every day; it comes from mastering the work that no one talks about.

Staying consistent with your training isn’t always easy — life gets busy, motivation fades, and routines slip. But consistency is what keeps progress moving forward, even when it feels hard. As someone who’s gone from training full-time to fitting sessions around everyday life, I’ve learned that SHOWING UP matters more than perfection.

After a tough setback earlier this year, Alex Gazan is back. Focused, driven, and ready to put in the HARD WORK. This vlog takes us to Vermont, where Alex links up with Mat Fraser and coach Justin Cotler for a training session ahead of the 2025 Rogue Invitational.

Most people chasing muscle growth focus on training hard, sticking to nutrition plans, and staying consistent with supplements. But one of the biggest drivers of progress often goes unnoticed: sleep. Quality rest isn’t just downtime — it's when your body repairs, rebuilds, and grows stronger. Here’s why sleep is vital for muscle growth and how you can improve it.