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A Typical Rich Froning Training Week – 7 Days and 18 Workouts

Rich Froning has won the CrossFit Games 7 times in individual and team competition, so find out how he trains to get to this level!

Check out a Rich Froning training week.

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

Rich Froning, 7 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:

typical rich froning training weekSource: CrossFit Rittenhouse
Focus and drive are essential for every workout

A Typicial Rich Froning Training Week

MONDAY

A.M.

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

Rest 5 minutes

Followed by

WORKOUT:

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

P.M.

WORKOUT:

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

TUESDAY

A.M.

Work to 3-rep max power cleans

Rest 5 minutes

Followed by

WORKOUT:

  • AMRAP 15 min
  • 5 x handstand push-up
  • 7 x snatch (95 lbs)
  • 9 x box jump
  • (24-lb vest)

P.M.

WORKOUT:

  • AMRAP for 20 minutes of:
  • 20 x thruster (95 lbs)
  • 20 x pull-up
  • 20 x burpee

WEDNESDAY

rich froning crossfit corrects squat mistakesSource: Rehband
Rich training hard

A.M.

WORKOUT:

  • 10 rounds of
  • 10 x power clean (155 lbs)
  • 10 x burpee to muscle-up

Transform your Body

P.M.

WORKOUT:

  • AMRAP in 12 minutes:
  • 250m row
  • 15 x push-up
  • Rest 5 minutes
  • Work to 3-rep max front squat

A Typicial Rich Froning Training Week

THURSDAY

A.M.

ONE TIME THROUGH:

  • 100 x double-under
  • 100 x one-arm kettlebell snatch (24 kg)
  • 100 x sit-up
  • 100 x ring dip
  • 100 toes-to-bar
  • 200 x double kettlebell lunge with kettlebells in front-rack position

COOLDOWN: 

row 500m

P.M. I

WORKOUT:

  • 5 rounds of
  • 500m row
  • 15 x bench press (135 lbs)

P.M. II

3 x snatch (with a heavy weight) EMOM 10 min

Followed by

WORKOUT:

  • 3 rounds of
  • descending reps
  • (21, 15, 9) of:
  • Deadlift (225 lbs)
  • Overhead squat (135 lbs)

FRIDAY

Chris Hinshaw rich froning top crossfit athletes on the track amrap wodsSource: Chris Hinshaw
Running work with Chris Hinshaw

A.M.

  • AMRAP* for 20 minutes
  • 5 x squat clean (185 lbs)
  • 10 x push-up
  • 15 x pull-up

Workouts in Less than 10 Mins

P.M.

  • 10 rounds of:
  • 10 x kettlebell swing (70 kg)
  • 10 x box jump (30-lb vest)
  • Note: A new round starts every three minutes.

SATURDAY

A.M.

WORKOUT I:

  • 3 rounds of descending reps (9, 6, 3) of:
  • thruster (165 lbs)
  • muscle-up

WORKOUT II:

  • 3 rounds of
  • 20 x sit-up
  • 20 x ring dip

P.M. 

WORKOUT I:

  • 10 rounds performed in ascending reps (1, 2, 3, 4, 5, 6, 7, 8, 9, 10) of:
  • bench press (225 lbs)
  • front squat (225 lbs)

WORKOUT II:

  • 20 min AMRAP of:
  • 20 sit-up
  • 10 x muscle-up
  • 20 x sumo deadlift high pull (95/65)
  • 30 x calorie Airdyne machine
  • 20 x wall ball

Build Better Shoulders

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