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The Rich Froning Workout Routine, Diet Plan & Supplements

Isaac Robertson
Published by Isaac Robertson | Co-Founder & Chief Editor
Last updated: August 9, 2023

With summer fast approaching, it’s time to get serious about how you’ll show up to the beach this sunny season.

That’s why in this article, we’re taking a look at one of the most infamous CrossFit workout routines that have created the Fittest Man on Earth - the Rich Froning workout.

Keep reading to learn how this beast was created.

Quick Summary

  • Rich Froning's workouts include deadlifts, Olympic lifts, bench presses, squats, power snatches, and muscle-ups.
  • Froning's workout sessions last roughly 30 minutes with various power exercises accompanied by breaks in between.
  • Rich is strict on his diet which comprises protein, carbs, and healthy fat, and also practices intermittent fasting.
  • Whey protein is the only supplement Rich openly admits to taking.

What is The Rich Froning’s Workout?

rshirtless rich froning jumping

Rich Froning’s workout sessions last for 30 minutes and include a variety of power exercises followed by breaks.

What exactly is Rich doing to become champion, a living legend, in such a short amount of time?

Each workout session is very intense and involves many reps. His schedule begins around 8 AM with a rowing session or bike ride as warm-up movements.

From there, Froning takes a short lunch break and moves onto power exercises and movements with high reps to build muscle.

These workouts consist of Olympic lifts, squats, deadlifts, power clean, power snatch, muscle-ups, and a 1rm bench press.

His core advice for maximizing workouts is to minimize distractions. This way, you can focus entirely on the present moment.

The athlete has no coach but sometimes trains together with James Hobart or Dan Bailey, two great CrossFit Athletes.

While these might seem like too much for you, wait until you hear this: when he trains for CrossFit competitions, Rich Froning used to add an additional two workouts to his day. Pretty crazy, huh?


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What Does Rich Froning’s Diet Consist Of?

tape measure wrapped around a green apple

Rich Froning admits that his diet plays a vital role in his physique. He accredits his wins to his diet, which consists of the following:

  • 200 grams of protein
  • 100 grams in fat
  • around 4,000 calories
  • 500 grams of carbs

When it comes to dieting, Froning also advocates for intermittent fasting. He gives himself an 8 hour time window to eat while proceeding to fast for the next 16 hours.

According to research, this provides many benefits such as:

“faster weight loss, a longer life span, increased metabolism, and a greater resistance to disease [1].”

- Rafael de Cabo, Ph.D., & Mark P. Mattson, Ph.D.

Here’s how he takes each of the macronutrients in his diet:


Regarding protein intake, Rich says it all depends on your body weight. Froning weighs around 200 pounds; thus, he takes about 180 to 220 grams of protein for optimal muscle growth.

The rule is simple: One gram of protein for each pound of your body weight. His favorite foods include chicken, seafood, and eggs.


When you’re working your legs, arms, and core for 4-5 hours a day, you need carbs more than fats since carbs don’t slow digestion, as fats do. Hence, Rich includes a maximum of 80 to 100 grams of fats in his routine.

Olive and canola oil, avocado, natural nut butter, and any type of nuts are his main fat suppliers.

Carbohydrate intakes

Like protein, your weight determines the number of carbs you should take.

Rich takes at least 500 grams per day, primarily through white bread, brown rice, oatmeal, fruit punch, juice, white potatoes, and various baked goods.

For carbs, take 2.5 grams per pound of body fat, varying with activity intensity.

Who is Rich Froning, The Fittest Man In History?

portrait image of rich froning

A professional CrossFit athlete who has earned the title “Fittest Man on Earth,” he is none other than the legend Rich Froning.

Froning is considered the undisputed CrossFit games champion due to his competitive history.

Passionate about fitness since a young age, Froning ditched college as a baseball player and worked as a fireman while being a strength coach at Tennessee Tech.

Life took another turn for him in 2010 after his inspiration for CrossFit became his passion.

Shortly afterward, Froning joined the CrossFit games and placed 2nd in the individual bracket.

But for this guy, 2nd place wasn’t enough.

The athlete took his loss as a reason to get better and committed himself to train every single day. The results spoke for themselves - placing 1st place for four years in a row from 2011 to 2014, the champion proved that CrossFit was a sport he truly belonged to.

A few years later, Rich would coach team CrossFit Mayhem and lead them to first-place finishes in 2015 and 2016 in the team competition bracket.

Rich Froning is a guy who has served as an inspiration for many outlets, with both a memoir named First: What it takes to win, and a documentary entitled The Fittest Man In History dedicated to the legend.


The Pros and Cons of CrossFit

man doing crossfit with ropes

CrossFit workouts are a combination of calisthenics, weightlifting, gymnastics, and cardio. Let’s look at why there’s so much controversy around it.

The Pros of CrossFit

People love CrossFit for many reasons. Some of these include increased flexibility, the challenging environment it presents, and the fact that most training sessions are in groups.

CrossFit workouts also place an emphasis on using one’s own body weight over gym equipment, which means any person can get started immediately.

The Cons of CrossFit

Due to CrossFit’s “unique” type of exercises, it has a substantially higher rate of injury compared to other disciplines.

Additionally, since CrossFit workouts are held in groups, some individuals can succumb to peer pressure.

This reason means it’s not unusual for a person to strain a muscle while doing a power snatch or bench press.


How Many Times a Day Does Rich Workout?

Working out five times per day is considered ordinary to athletes like Rich Froning.

Rich also mentions that he takes no days off during the week to maximize his results.

Is Crossfit Good for Burning Fat?

CrossFit workouts are an excellent way to burn fat.

Additionally, getting the right instructor will also help accelerate results through a personalized program on what to eat and how to exercise.

Will Crossfit Help You Get Ripped?

CrossFit can help any individual get ripped. The secret to this is by doing power workouts with high reps.

Who is on team CrossFit Mayhem?

The team members of CrossFit Mayhem include Rich Froning, Taylor Williamson, Chase Hill, and Andrea Nisler.

Our Final Thoughts On Rich Froning’s Workout

Whether you want to get fit or simply get lean, CrossFit is the right discipline for you.

In this article, we’ve gone into how CrossFit has created the Fittest Man on Earth, and exactly what’s Rich doing to make a name for himself.

Rich Froning is a beast that has won more championships than any individual.

Not only has his power workout inspired many new athletes, but he also helps train and coach fitness enthusiasts in his gym at Mayhem.

At the end of the day, it was his work ethic that brought the athlete this far, proving that anyone can become a champ as long as they’re ready to do the same.

Implement Rich Froning’s workout in your routine today, and blow away the competition to become the next Fittest Man on Earth!


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