Try Mat Fraser’s Hardest Workout

Give this brutal WOD a go (scaled version included).

Firstly check out the story behind Fraser’s hardest workout.

Now check out the full workout.

Scroll down for the scaled version.


Every Minute on the Minute for 20 minutes

  • Odd Minutes: 24 calorie Assault Bike
  • Even Minutes: 18 GHD Sit-Ups

On a 20-minute clock, every minute on the minute (EMOM) perform the prescribed work. For odd minutes, complete 24 calorie Assault Bike. For even minutes, complete 18 GHD Sit-Ups.

Score is the total number of reps completed before the 20-minute clock stops.

Tips & Strategy

The goal on the Assault Bike is to use a majority of the minute and hold steady wattage across all the rounds.

The goal on the GHD is also to stay consistent and practice catching your breath while still working on the movement.

Scaling Options


EMOM for 20 minutes

  • Odd Minutes: 12 calorie Assault Bike
  • Even Minutes: 9 GHD Sit-Ups

Try these Assault Bike WODs.

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