The Rich Froning Workout Routine, Diet Plan & Supplements

James Cunningham, BSc, CPT
Published by James Cunningham, BSc, CPT | Staff Writer & Senior Coach
Last updated: February 2, 2024
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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.

What is The Rich Froning’s Workout?

rshirtless rich froning jumping

Having tried Rich Froning’s 30-minute workout sessions myself, I can attest to their intensity.

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.

Workout Constituents

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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You May Also Like: Rich Froning Training Program PDF

What Does Rich Froning’s Diet Consist Of?

tape measure wrapped around a green apple

Following Rich Froning’s diet principles has been a game-changer for me. He emphasizes the importance of diet in shaping his physique, something I've experienced firsthand.

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.

“This provides many benefits such as faster weight loss, a longer life span, increased metabolism, and a greater resistance to disease.”

- 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.

Rich Froning's Supplements

Rich Froning's daily supplement routine includes a variety of products, tailored to different times of the day:

Morning Supplements:

  • AdvoCare Arginine Extreme: A pre-workout supplement with amino acids and L-arginine.
  • AdvoCare Mass Impact: Contains creatine, promoting muscle growth and volume.
  • AdvoCare Rehydrate: Restores electrolytes and rehydrates the body.
  • AdvoCare Spark: A sugar-free energy supplement for a quick energy boost.

Post Workout Supplements:

  • AdvoCare Muscle Gain: A low-carb protein powder, mixed with whole milk.
  • AdvoCare Post Workout Recovery: A higher carb protein supplement for post-workout recovery.

Afternoon Supplements:

  • Arginine Extreme and Mass Impact: Similar to his morning routine.
  • V16 Vitamin Supplement: A caffeine-free herbal and vitamin supplement.

Night Time Supplement:

  • AdvoCare NightTime Recovery: Helps with sleep and overnight recovery.

On Competition Days:

  • AdvoCare Muscle Fuel: A mix of energizing minerals and vitamins.

For Long Cardio Sessions:

  • AdvoCare O2 Gold: Supports the body’s resistance to stress and regulates oxygen use during intense physical activity.

Who is Rich Froning, The Fittest Man In History?

portrait image of rich froning

Rich Froning, the undisputed CrossFit games champ, has a history of turning passion into victory.

Starting as a fitness-obsessed kid, he swapped college baseball for firefighting and strength coaching at Tennessee Tech.

In 2010, CrossFit shifted from a hobby to his calling. He debuted at the CrossFit games, nabbing 2nd place. But for Rich, second best wasn't cutting it.

Driven by his loss, he trained relentlessly, dominating with four consecutive 1st place wins from 2011 to 2014. Later, as coach of team CrossFit Mayhem, he steered them to back-to-back victories in 2015 and 2016.

Rich's journey, from a memoir, "First: What it Takes to Win," to the documentary, "The Fittest Man In History," continues to inspire many.


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

I've grown to love CrossFit for several reasons, much like many others. The increased flexibility and challenging environment it offers have been particularly beneficial for me. Plus, the group training sessions create a supportive and motivating atmosphere.

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.

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About The Author

James Cunningham, BSc, CPT
Staff Writer & Senior Coach
James Cunningham, BSc, CPT holds a BSc degree in Sport & Exercise Science from University of Hertfordshire. He's a Health & Performance Coach from London that brings a unique blend of academic knowledge of health supplements and practical exercise experience to the table for his readers.
Learn more about our editorial policy
Benedict Ang, CPT, PN1-NC
Staff Writer & Senior Coach
Benedict Ang, CPT, PN1-NC is an ex-National Soccer player turned MMA and Kickboxing champion, with ACE CPT and PN1-NC certifications. His advice is rooted in education and experience, ensuring that readers receive scientific and battle-tested insights. His mission is to empower his clients and readers to realize their potential and become the best versions of themselves.
Learn more about our editorial policy

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