Mat Fraser's EMOM Workouts Explained | Physical Friday | Tom Rowland Podcast Ep. 502

In this Physical Friday episode of the Tom Rowland Podcast, host Tom Rowland shares his transition from Ben Bergeron's Comp Train program to Mat Fraser's HWPO (Hard Work Pays Off) training program through Hybrid. Fraser, the five-time consecutive CrossFit Games champion and five-time fittest man in the world, recently retired and released his training methodology to the public. Tom breaks down one of the foundational elements of Fraser's program: the EMOM (Every Minute On The Minute) workout format. This isn't just another conditioning protocol—it's a scalable, travel-friendly format that elite athletes and beginners alike can use to build serious conditioning with minimal equipment. Whether you're in a fully-equipped gym or a hotel room, the EMOM structure Fraser uses could change how you approach cardio and conditioning forever.

Why Tom Switched From Comp Train to HWPO

After following Ben Bergeron's Comp Train program—created by the outstanding coach at New England CrossFit—Tom made the decision to try something different. Mat Fraser, who won the CrossFit Games five times in a row (beating Rich Froning's four consecutive championships), retired and decided to reveal exactly what he'd been doing all those years to dominate the competition in such a spectacular fashion. Tom was curious: what is Fraser doing that no one else is doing, or how is he doing it better? The HWPO program through Hybrid gave him access to Fraser's exact training methodology. There's one major difference Tom noticed immediately about the time commitment required, and it might explain why Fraser's results were so dominant. Tom explains his reasoning for switching programs at 01:48.

The Four-Exercise EMOM Structure

Fraser's foundational conditioning day centers on a specific EMOM format that Tom breaks down step by step. You pick four exercises—any four exercises you want. Then you perform them every minute on the minute, rotating through all four in sequence. The key is figuring out the right rep scheme or measurement for each exercise so that you're working for about 30-45 seconds and resting for the remainder of the minute. Tom walks through a sample workout: 10 calories on the rowing machine (minute one), 25 push-ups (minute two), 10 calories on the bike (minute three), and 10 pull-ups (minute four). One complete round takes four minutes, and you repeat this cycle for anywhere from 20 to 60 minutes depending on your fitness level and goals. The beauty is in how you scale the reps—Tom does 12 calories while Fraser does 14 or 15—and how this format can work with virtually any equipment or no equipment at all. The detailed EMOM breakdown begins at 03:35.

Scaling EMOMs for Travel and Minimal Equipment

One of Tom's favorite aspects of Fraser's EMOM format is how easily it translates to any environment. While Tom has access to a rowing machine, ski erg, and bike at his gym, he emphasizes that having this equipment is a luxury, not a requirement. You can run, do jump rope, double unders (50 or 20 depending on your skill level), flutter kicks, or any combination of bodyweight movements. The format works anywhere because all you need is a timer—and there are millions of timer apps available for iPhone and Android that will beep or alarm every minute for whatever duration you set. Tom explains how he adjusts his rep schemes when he knows he'll be doing a longer time domain, dropping from 12 calories to 8 calories to ensure he can maintain effort for a full 60 minutes rather than burning out in 10. This has become a staple in his training, especially when traveling. Tom's travel workout strategy starts at 07:37.

Comparing HWPO to Comp Train: Time Investment and Results

Tom is transparent about the major difference between the two programs: time commitment. The Fraser HWPO workout takes about an hour and a half compared to Comp Train's 45 minutes. That's double the training volume, and Tom wonders if that's exactly why Fraser's program might be more effective. He's committed to following HWPO for at least six months to compare where he ends up versus where he was with the other program, and then he'll stick with whichever one he likes better. He's currently paying for the program himself—no affiliation whatsoever—and encourages anyone interested to look up Hard Work Pays Off (HWPO) and the Hybrid app to access Fraser's exact programming. Tom's approach is methodical: test it, measure it, and let the results speak. For anyone serious about conditioning and willing to invest the time, Fraser's methods offer a rare glimpse into what it takes to be the fittest on earth. Tom discusses the time commitment difference at 08:53.

Final Thoughts from Tom

I've been really impressed with how Fraser structures these EMOM workouts. It's simple, it's scalable, and it's something I can do whether I'm at home with all my equipment or stuck in a hotel room somewhere. The fact that he's willing to share exactly what made him the most dominant CrossFit athlete in history is pretty incredible.

What I appreciate most is how honest Fraser is about the time investment. Yes, it takes longer—about 90 minutes versus the 45 I was spending on Comp Train. But if that extra time is what separates good from great, I'm willing to put it in and see what happens. I'm only a few weeks into the program, but I'm already feeling the difference in my conditioning.

If you're serious about your fitness and you're curious about what elite-level programming looks like, this episode breaks it down in a way you can actually use. Whether you're training for competition or just want to be in the best shape of your life, the EMOM format is worth trying. Give this episode a listen and see if Fraser's approach might work for you.