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:
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
A.M.
WORKOUT:
- 10 rounds of
- 10 x power clean (155 lbs)
- 10 x burpee to muscle-up
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
A.M.
- AMRAP* for 20 minutes
- 5 x squat clean (185 lbs)
- 10 x push-up
- 15 x pull-up
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
Image Sources
- rich-froning-rope-climb: CrossFit Rittenhouse
- rich-froning-front-squat-crossfit-box: Rehband
- Chris-Hinshaw-training-on-the-track: Chris Hinshaw
- Rich-Froning-Team-Athletes: Photo Courtesy of CrossFit Inc