7 Days and 18 Workouts: A Typical Training Week for Rich Froning

Rich Froning has won the CrossFit Games 6 times in individual and team competition, so find out how he trains to get to this level!

What does it take to become the Fittest Man On Earth?

Rich Froning, 6 X Crossfit Games Champion is a true legend. But this legend was born from steel and sweat. Rich trains like a beast and there is a reason other Athletes always ask: ‘What´s Rich doing?’

Like many other Athletes, he also has his own program, and you can sign up for your personal WRD (What´s Rich Doing) training plan. We took a look at a typical training week for Rich looks like to give you an idea of how much of a workhorse this guy actually is:

crossfit games moments rich froning rope climbs
Focus and drive are essential for every workout



3 x power clean (205 lbs) EMOM for 10 minutes

Rest 5 minutes

Followed by


  • 15 min AMRAP
  • 5 x pull-up
  • 10 x push-up
  • 15 x air (body weight) squat



  • 5 rounds of -descending reps (10, 8, 6, 4, 2) of:
  • muscle-ups
  • AND descending reps (50, 40, 30, 20, 10) of: wall ball

crossfit games moments rich froning rope climbs © CrossFit Rittenhouse

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About The Author

Simon is the Assistant Editor at BOXROX. He has been Sport addicted since childhood and comes from a swimming and bodybuilding backround to Crossfit, which he does for 4 years now and it still challenging him every day. He tries to combine his passions for sport and writing.


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