Matt Chan’s Workout of the Week

January 20, 2022 by
Photo Credit: The RX Review
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Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by one of the legends in CrossFit, six-time Games veteran Matt Chan. The 2012 “Second Fittest Man on Earth” and four-time top-10 finisher is now a full-time firefighter in Colorado where he still utilizes his fitness in his demanding full-time job. In 2020 he was chosen as a contestant for season 2 of NBC’s The Titan Games where he was the final male contestant standing and took home the title of Titan.

His workout is actually a whole training session and comes straight from his TrainFTW program. With a wealth of fitness knowledge including time as a member of CrossFit’s Training Seminar Staff, his subscription-based program is designed for the individuals who work out in a garage gym, globo-gym, or an open gym. The sessions include warm-ups, the workout, skill work, accessory work all completed in a 45-60 minute window. He offers videos, movement/equipment modifications, and intended plans of attack through the TrainFTW YouTube Channel as well as an App. 


5 Rounds on air bike or rower (focus on shoulder and back)

0:50 easy pace

0:10 hard pace


10/10 Pec smash

10/10 Halos (light)

10 PVC Pass throughs 

50 Tricep extensions (mini band)

10/10 Uneven bench press (45/35 LBs or 20/15 KGs)

10/10 Even bench press (45/35 LBs or 20/15 KGs)


For Time


Cals on Bike

Bench Press (95/65 LBs or 43/29 KGs)

Time cap: 15 minutes


If unable to complete 50 cals on the bike in 3:00, reduce cals to 30/20/10. If you don’t have a bike, use a rower for the same number of cals.

If you don’t have a barbell for the bench, use dumbbells (45lbs/30lbs each hand). If you don’t have a bar, dumbbells, or bench, perform push-ups.


“To compliment our upper body blasting, here’s a little chest and tri’s accessory work.” – Chan

E2MOM for 8:00 (4 sets):10-12 Incline bench press (medium weight)

3 Rounds NOT for time:

12/12 Crossbody supinated raises

12 Dumbbell floor press (medium weight)

Some advice from Matt: “This is a ‘choose your own adventure’ style of workout. You can go nice and easy and see if you can do the bench unbroken. Or, you can go for it on the bike and hold on for the bench. Either option is acceptable… but I’ll be choosing the latter.”

To inquire about submitting an upcoming workout of the week, shoot us a note.

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