Mat Fraser is the World’s Fittest Man. He also has one sweet home gym setup in the basement of his parent’s house. For the size, it’s EPIC!
Mathew Fraser is the Fittest Man on Earth. Whether you agree with the definition of fitness produced by CrossFit or not, it’s hard to argue against a man who snatches over 300 lbs, squats, and deadlifts over 500 lbs, and can still do metcons, long runs, swims, and other events in great times.
One of the things that has always intrigued me about Mat Fraser is the fact that he still lives with his parents…kind of. You see, despite being both very intelligent (he has an engineering degree from the University of Vermont) as well as I would assume somewhat well off financially (sponsored by Nike, Rogue Fitness, and others) Mat has decided to continue living in his parent’s basement where his home gym resides. When you think about it, him being intelligent and well off go somewhat hand in hand with saving money by living at home while still being unmarried. Cool to see.
With that said, Mat Fraser has a home gym that could be enviable by the most seasoned equipment collector. He calls his dungeon, “100 Square Feet of Fitness” and to think that the World’s Fittest Man has gotten to where he is in part due to 100 square feet of home gym space.
Enough of me talking, let me show you his setup…
One of the first things you notice about Mat Fraser’s Home Gym is the amount of Rogue Fitness Equipment that is present. Although Rogue Fitness makes some of the best equipment available for home gym owners, as well as commercial gym owners, two reasons Mat likely uses them are:
- He’s a Rogue-Sponsored Athlete
- The CrossFit Games use Rogue Fitness Equipment
Literally just about every piece of equipment he has except for his squat stand and bench (both Pendlay and no longer sold) are either manufactured or sold by Rogue.
Barbells
Let’s start with his bars.
Any respectable weightlifter (Mat trained at the US Olympic Training Center as a youth) knows the importance a barbell has to their training. Any respectable home gym owner knows that a number of barbells you need is equal to N+1.
Rogue Fitness
Rogue Euro 28MM Olympic WL Bar
Product Highlights
For the athlete who refuses anything but the best, this is your next Olympic barbell. The Rogue Euro 28MM Oly WL Bar is machined and assembled in Columbus, Ohio, using only top-tier European steel, with 10 sets of quality needle bearings, friction welded sleeves, and a polished chrome finish.
Pros & Cons
Bottom Line
Seeing as Mat Fraser is both an elite level weightlifter and has an awesome home gym, he has both quantity and quality in the barbell department.
The barbell he seems to use for most of his training (I’ve never met the guy so I don’t know for sure) is the Rogue Euro Olympic WL Bar. The Rogue Euro Olympic WL Bar is Rogue’s top barbell and from having used it and compared it to Eleiko, it’s one of the best values for a high-end weightlifting bar available.
In addition to the Rogue Euro Olympic WL Bar, Mat has other barbells (I’m not too sure which ones) and quite a few specialty bars including Farmers Walk Handles, the Rogue TB-1 Trap Bar 2.0, and even the Bandbell Earthquake Bar which is actually one of my favorites.
Plates
Being as strong as Mat is in the Olympic lifts, you’re going to need a lot of plates. Pretty much all of his bumpers (there’s a lot) are Rogue Competition Bumper Plates. Rogue’s competition bumper plates are great bumpers, although they are still imported.
One thing Rogue did with their recent bumper plates to set them apart from the competition is adding a nice lip on the edges as well as raised lettering. These are true competition bumpers with low weight tolerances and compared to some of the others available, are a pretty good value.
Rogue Fitness
Rogue LB Competition Bumper Plates
Product Highlights
Rogue Competition Plates are an IWF standard 450MM in diameter, with chrome-plated steel disc inserts and a 50.40MM collar opening for a firm, stable hold.
Pros & Cons
Pros
- The Competition Bumper Plates are the best bumper plates Rogue sells.
- We’ve been told from multiple sources that these plates are made in the same factory as Eleiko’s top bumpers. Likely meaning they’re the same with a much lower price point.
- The Rogue Competition Bumper Plates have a Shore A Durometer measurement of 94, which provides a consistently dead blow with only a little bounce.
- The Shore A Durometer of 94 is hard enough to provide little bounce, but soft enough to protect the platform/flooring as well as the barbell.
- There is a raised lip on the plates that makes carrying and loading/unloading on the barbell easy.
- The lettering on the plates is raised and uses contrast coloring to make them easily identifiable.
- The raised edges also prevent metal to metal contact between the center discs of the plates.
- We’ve tested the accuracy of the plates and they’re practically all dead on the stated weight. If any are +/- 15 grams of the stated weight, Rogue will replace them.
- The center hub is chrome plated that provides a good look as well as great protection from the elements.
- These plates are made to IWF specs and should soon have be IWF certified.
- The colors are vibrant and true to the standard.
Cons
- Multiple users have stated issues with the shipping. One review had this to say, “they did ship in some very minimal packaging. There are small indentions along the diameter of the plates where the staples for the packaging compressed into the plates. There’s also staining around the bolts that hold the inner collar together. Guessing that’s the lube or loctite that they put on the threads before tightening them down.
- For most users, the price is simply too high for personal use. There are other competition plates for cheaper, including from Rogue.
Bottom Line
The Rogue Competition Bumper Plates are some of the best bumper plates on the market. They’re also the best value of the upper echelon of plates as they are almost identical to Eleiko’s at a much more affordable price. If you want the best Rogue offers, these are them, however, expect to pay a pretty penny.
To hold the bumper plates on, Mat seems to favor the OSO Aluminum Collars, which happen to be my favorite as well.
When you have as many bumper plates as Mat does, you need a place to store them and what better place than a 3-Tier Mass Storage System.
Storage
The 3-Tier Mass Storage System from Rogue has customizable shelves and can hold close to a ton of weight (literally.) Fraser has all of his bumpers as well as his 5.11 Weight Vests earned from the CrossFit Games, Change Plates, Kettlebells in just about every weight, and Rogue Medicine Balls up to 30 pounds.
If you have a small space like Fraser, a big storage rack that can hold anything you throw on it is pretty much a necessity. Not only are they functional, but they also look great as well.
RELATED: Best Weighted Vest
Conditioning Equipment
Being a CrossFit Games Competitor requires more than just brute strength; you also have to have insane conditioning. CrossFit gyms and competitors have employed various conditioning equipment since the beginning. However, as the sport has progressed, so has the tools that are used and Fraser uses pretty much all of them.
Concept 2
Concept2 RowErg
Product Highlights
- Priced around $1,000
- Uses air resistance generated by the fanned flywheel
- Advanced PM5 Performance Monitor
- Low impact full-body workout fitness machine
- Lightweight and easily portable
- Can be broken down into two pieces for storage
- Can also be hung for storage
Pros & Cons
Pros
- Best-selling rowing machine in the world
- Easy assembly
- Accommodates users up to 6.6 feet tall and 500-pound weight
- Ergonomic seat and handlebar
- Seat is 14”
- 10-degree angle on handle for natural grip
- Air-resistance
- Adjustable airflow
- Performance Monitor 5 (PM5) monitor
- Nickel-plated steel chain
- Adjustable footrests
- Easy to store
- Limited 5-year warranty
Cons
- Priced around $1,000
- Few built-in workouts
Bottom Line
The Concept2 RowErg is the best rowing machine we’ve tested and reviewed, including those that are much more expensive like the WaterRower. There’s a reason you can find Concept 2 products in nearly every gym in the world, including CrossFit Boxes, and home gyms. After having the Model D for over two years, we are still as satisfied with it as we were on day one.
The three main pieces of equipment you see in CrossFit gyms are air bikes, rowing ergs, and ski ergs. The most popular brands producing those are Schwinn, Xebex Fitness, Assault, and Concept 2. As a CrossFit Competitor, you want to use the tools in training that you’ll use in competition and that’s exactly what Fraser does.
He has the following:
The Concept 2 Rower and SkiErg are amazing machines that really don’t have much that compares to them. Xebex makes a rower that we’ve reviewed that is a good budget option, but it definitely does not beat the Concept 2.
RELATED: Xebex Rower Review
The Assault Bike, although a great piece of equipment and when released was pretty revolutionary does have some worthy competitors including the Schwinn AirdynePro and Xebex Air Bike. Either way, from videos, it seems that Fraser puts a lot of time on these machines and it shows on the competitions floor.
Assault Fitness
AssaultBike Classic
Product Highlights
- Heavy-duty exercise bike
- Monitor is easy to use
- Affordably priced
- Uses a chain drive, not a belt drive
Pros & Cons
Pros
- A staple in many CrossFit gyms
- Great, easy-to-use monitor
- Made of mostly metal for great durability
- Matte black finish
- Comfortable seat
- Rubber grips on handles are very durable
- Affordable for an air bike
Cons
- Chain-driven system that requires additional upkeep
- Some rocking side to side
- Screws may come loose often
Bottom Line
The Assault AirBike was once the standard air bike for CrossFit athletes. In our testing and reviews of the bike, we’ve found it to be durable and enjoyable (not in the traditional sense) to use.
Miscellaneous
In order to build a strong posterior chain, there are a couple of tools that you can usebesides the good ol’ barbell. The two most popular pieces are the Glute-Ham Developer and Reverse Hyper; Mat has made space for both of them.
The GHD is seen in CrossFit Gym’s everywhere due to its versatility and effectiveness. Although typically used solely for GHD Sit-ups, and can also be used to build strong hamstrings and glutes. I’m sure Mat uses the machine for both. The GHD Mat uses is the same one I have in my garage and that is the Rogue Abram GHD 2.0.
Rogue Fitness
Rogue Abram GHD 2.0
Product Highlights
- Easy to adjust with 10 lock-in positions
- High-quality materials
- Durable black powder coating
- Handles and wheels make it more portable
- Manufactured and sourced in the USA
Pros & Cons
Pros
- Easy to adjust with 10 lock-in positions
- High-quality materials
- Durable black powder coating
- Handles and wheels make it more portable
- Manufactured and sourced in the USA
- Great resale value
Cons
- Pricier than many other GHDs on the market
- Larger footprint
- Footplate could be larger
- Some users experienced vinyl coming off
- Extra adjustments might be unnecessary for most users
Bottom Line
Considering everything, the Rogue Abram GHD 2.0 is one of the best GHD's on the market. Even with more companies putting out GHDs than ever before, nobody touches the quality of the Abram 2.0 for the price. If you take into account features, quality, price, and versatility then the value on the Abram 2.0 is hard to beat. It is big, it is bulky, and it is stable, but if you have the room and plan to use it, having a GHD like this in your garage gym is awesome. If you own a CrossFit Affiliate, I don't see many other options to pursue.
The Reverse Hyper is a machine created by Louie Simmons of Westside Barbell designed for strengthening the hamstrings and glutes as well as rehabbing the lower back. From my experience with the Rogue RH-2 Reverse Hyper, I can say with certainty that it is an outstanding piece of equipment. Not only does it work your posterior chain, but you feel refreshed when you come off of it.
The squat rack Mat uses is one that I don’t believe is being sold anymore, however, there are many companies that make similar models including this one by Rage Fitness.
Mat has gone through his typical daily schedule many times in interviews and videos. One thing he hits on often is the amount of mobility and recovery work he does which is often done with the ever-popular Rogue MobilityWod Supernova 2.0.
Rogue Fitness
MobilityWOD Supernova 2.0
Product Highlights
They say you can never have too much of a good thing, but sometimes a little less is all you need. Case in point, the miniature version of the Mobility WOD Supernova—with a reduced, 80mm diameter for easier targeting of some hard to reach trigger points.
Pros & Cons
Bottom Line
The SuperNova is a big rubber ball with lots of cutouts that allows you to dig deep into the muscle fibers and get a grip on the tissues you’re trying to mobilize. When introduced, it was very popular, however, it would eventually break. Rogue went back to the drawing board and redesigned the ball to be more durable and effective.
In addition to the SuperNova, Mat employs the use of a tool for Graston work.
The tool Mat uses for Graston work is called the Mobility Star. The simplified way to think of Graston is like combing through spaghetti. Think of your muscle fibers as noodles that get tight and knotted up. A Graston tool (I initially used a butter knife) runs along the fibers and essentially stretches and straightens them out.
It’s very effective, and I’ve reviewed the ultimate Graston tools made by HawkGrips in the past.
The Mobility Star is a great step above a butter knife that truly works wonders.
Full Equipment List
As you can see, Mat Fraser has an awesome setup whether it was in 100 square feet or 1,000 square feet.
Although I hit on his main pieces of equipment, here is a list of all of the equipment I’ve seen him use in his home gym.
Strength Equipment:
- Rogue Euro Olympic WL Barbell
- Rogue Competition Bumper Plates
- Rogue Change Plates
- Rogue Kettlebells
- Rogue Medicine Balls (up to 30 lbs.)
- 100 lb. Rogue MK D-Ball
- 5.11 TacTec Plate Carrier
- Rogue Abram 2.0 GHD
- Rogue RH-2 Reverse Hyper
- Rogue Curl Bar
- Rogue Farmers Carry Handles
- Rogue TB-1 Trap Bar
- Bandbell Earthquake Bar
- OSO Barbell Collars
- Proloc Collars
- Rogue HG 2.0 Axle Collars
Conditioning Equipment
Miscellaneous
