HWPO: Hard Work Pays Off: A Strength Training Book

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HWPO: Hard Work Pays Off: A Strength Training Book

$45.50

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Dresses Size Chart

Dress Size Chart (Inch)

DRESSES SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	34"-35"
S	2-4	33"-34"	26"-27"	36"-37"
M	6-8	35"-36"	28"-29"	38"-39"
L	10-12	37"-39"	30"-32"	40"-42"
XL	14	40"-42"	33"-35"	43"-45"

Dress Size Chart (cm)

DRESSES SIZE IN CM
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	78.7-81.2	60.9-63.5	86.3-88.9
S	2-4	83.8-86.3	66-68.5	91.4-93.9
M	6-8	88.9-91.4	71.1-73.6	96.5-99
L	10-12	93.9-99	76.2-81.2	101.6-106.6
XL	14	101.6-106.6	81.2-88.9	109.2-114.3

Swimwear Size Chart

Dress Size Chart (Inch)

SWIMWEAR SIZE IN INCHES
SIZE	US / CAN	BUST	WAIST	HIPS
XS	0	31"-32"	24"-25"	33"-34"
S	2	33"-34"	26"-27"	35"-37"
M	4	35"-36"	28"-29"	37"-38"
L	6	37"-39"	30"-32"	39"-41"
XL	8	40"-42"	33"-35"	42"-44"

Shoes Size Chart

US	EURO	UK	AUS	JAPAN	CHINA
5	35-36	3	3.5	21.5	35
5.5	36	3.5	4	22	35.5
6	36-37	4	4.5	22.5	36
6.5	37	4.5	5	23	36.5
7	37-38	5	5.5	23.5	37
7.5	38	5.5	6	24	37.5
8	38-39	6	6.5	24.5	38
8.5	39	6.5	7	25	38.5
9	39-40	7	7.5	25.5	39
9.5	40	7.5	8	26	39.5
10	40-41	8	8.5	26.5	40
11	41-42	9	9.5	27.5	41

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1128 Lexington Ave, Bldg 4 E
Rochester, New York 14606
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HWPO: Hard Work Pays Off: A Strength Training Book

$45.50

Description
Additional Information

How to Apply Mat Fraser's Training Methods to Your Ab Workouts

Get ready to transform your training with HWPO: Hard Work Pays Off, the definitive guide from five-time CrossFit Games champion Mat Fraser and co-author Spenser Mestel. This book dives straight into practical strategies for developing a powerful core. You'll find detailed ab workouts targeting every part of your midsection—rectus abdominis, obliques, and transverse abdominis—with exercises like toes-to-bar, GHD sit-ups, and plank variations. Mat shares his personal programming secrets: frequency, volume, and intensity, so you can build a resilient core just like a champion.

Key Principles for Building Core Strength and Defined Abs

Core strength is the foundation of every strong movement. HWPO breaks down the principles that made Mat Fraser dominant, including progressive overload, proper bracing techniques, and the role of compound lifts like deadlifts and squats. The book emphasizes that visible abs come from combining strength training, smart nutrition, and consistency—no shortcuts. Each principle is explained with clear examples so you can apply them to your own routine.

Exclusive Recipes and Workout Plans Inside

Training is only half the battle; HWPO also offers nutrition guidance and recipes to fuel your goals. The book includes meal ideas focused on whole foods and balanced macros, plus sample workout plans that integrate ab work with full-body sessions. Readers love the simplicity and effectiveness of these resources, which are scalable for beginners and advanced athletes alike.

What Makes HWPO the Ultimate Strength Training Book?

More than a typical fitness book, HWPO is a blueprint for building strength, core stability, and a champion's mindset. It blends personal stories from Mat Fraser's journey, proven training strategies, and actionable advice. Whether you're aiming for a stronger core or overall athletic performance, this no-nonsense approach is grounded in real-world experience and delivers results.

Frequently Asked Questions About HWPO

Is this book suitable for beginners?

Yes, HWPO is written for all levels. While it draws from elite training, the concepts are clearly explained and adaptable to any fitness background. Beginners benefit from foundational advice, while experienced athletes gain fresh insights.

Does the book include specific ab workouts?

Absolutely. The book features dedicated core workouts and integrates abdominal training into full-body sessions. You'll get exercise descriptions, sets, reps, and coaching tips.

What makes this book different from other strength training books?

HWPO stands out because of its blend of mindset, real stories, and actionable content. Mat Fraser's unique perspective as a multi-time champion provides credibility, and the inclusion of recipes and workout plans makes it a comprehensive resource.

This book provides educational content and is not a substitute for professional medical advice. Always consult a healthcare provider before starting any new exercise programme.

Important Information

Things You Need to Know

Your payment and personal information are protected using industry-standard SSL encryption, and all payments are securely processed through Shopify-approved payment providers. Prices are displayed in Canadian dollars, and applicable taxes are calculated at checkout.

Orders are generally processed within 1–3 business days. Standard delivery to Canada usually takes 5–15 business days after dispatch. Delivery times are estimates and may be affected by carrier delays, customs processing, weather conditions or other circumstances outside our control. Tracking information will be provided when available.

Return requests must be submitted within 30 days of delivery. Vitamins, supplements and health products must be unused, unopened, sealed and returned in their original packaging. Opened products cannot be returned unless they were delivered damaged, defective or incorrect.

Customers are responsible for return shipping costs for unwanted or change-of-mind returns, and a restocking fee of up to 20% may apply. Damaged, defective or incorrect items must be reported within 48 hours of delivery and may qualify for a replacement or full refund.

Refunds are issued to the original payment method after the returned item has been received and inspected. Refund processing may take up to 7 business days. Before returning any product, please contact our customer support team for return authorization. Returns sent without prior approval may be delayed or rejected.

Approved returns must be sent to:

Return Address Fullfillonus #1202
1128 Lexington Ave, Bldg 4 E
Rochester, New York 14606
United States

Refused or unclaimed shipments may only be refunded after they are returned and inspected. Original shipping charges, return shipping costs, customs fees and carrier charges may be deducted from the refund where applicable.

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