Rich Froning: A CrossFit Athlete’s Workout Routine & Diet Plan

Last Updated: October 16, 2022

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If you’re into CrossFit, you may have heard of Rich Froning.

Dubbed as the “Fittest Man on Earth,” Froning is an American CrossFit athlete who broke the record winning first place four consecutive times (2011-2014) in the CrossFit Games. He also bagged the title as being “CrossFit Games 6-time champ.”

Froning also led his team (CrossFit Mayhem Freedom) to bag first place in the team category competition of CrossFit Games starting from 2015 up to 2019. That is why whenever people talk about CrossFit Games, you can always hear the name Rich Froning always mentioned.

Those accomplishments weren’t achieved by Froning overnight. In fact, it is the full result of his strong discipline and commitment to do his intense training and strictly follow his diet plan.

To know more details of how this renowned best CrossFit athlete accomplished it all, let’s dive into the very great details of his workout routine and diet plan.


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Who is Rich Froning?

Born on July 21, 1987, in Mount Clemens, Michigan, Rich Froning is a 33-year-old famous CrossFit athlete, and he was raised in the United States. He is happily married to Hillary Froning in 2011.

Since high school, Froning was the sporty type. He went to Cookeville High School and played in a baseball game. He was even recognized as a second baseman in all-district and all-region competitions. Plus, he also played and was part of the football team.

After his high school graduation in 2005, he had received a baseball scholarship and entered Walters State Community College. But he decided to quit playing baseball and then started working at the Cookeville Fire Department.

While working and was assigned to the fire department, Crossfit Games had caught Froning’s interest, which later on became one of his passions. In 2010, he started working as a coach and competing in CrossFit competitions.

In his first year competing in 2010, Froning had gotten 2nd place. While it was off-season, he continuously worked on and improved all weakness points during his game.

The following year was already a victory for Froning when he finally took first place in the CrossFit Games. It was even straight four years in a row winning the title ( from 2011-2014) for individual competition.

In 2015-2019, Froning’s team, with his leadership, bagged the first place title in the CrossFit competition again. By then, you would recognize him with his given title of the “Fittest Man on Earth.”

Interested in seeing how hard he REALLY works out? Check out the video below:


Rich Froning's Diet Plan

You’re probably looking forward to discovering what the secret diet plan of this “Fittest Man on Earth.” is. But sad to say, despite Froning always making it to the top in the CrossFit Games, he did not follow any special diet like Paleolithic or Zone diet, which are prominent die for CrossFit athletes.

Froning shares that he would eat anything, particularly with lots and lots of protein shakes, peanut butter, bacon, and milk during the day. But he never recommended any athlete to eat what he also eats. He just reminded his trainees to always ensure to eat clean.

For breakfast, he prepares to eat bread, egg whites, and whole egg. His mid-morning snack is a protein shake, which he loves to drink. As for dinner, Froning prefers to eat broccoli, apple, steaks, and sweet potato as the main course meal. He partnered it with cereal, his fave dessert. Sometimes, he also opts for intermittent fasting.

Estimated Macros

  • Medium Carb 40%
  • Mid-High Protein 60%
  • Medium Fat 25%

Rich Froning’s Food to Eat

  • Protein Shakes
  • Bacon
  • Eggs
  • Egg Whites
  • Peanut Butter
  • Meats
  • Vegetables
  • Sweet Potatoes
  • Broccoli
  • Apples
  • Cereal

Rich Froning's Workout Routine

Rich Froning’s workout routine is always known as very different compared to other prominent CrossFit athletes. While other athletes prefer to do a “less more” workout plan, Froning opts to work out a couple of times every day (3-5 times a day).

Froning shares that if he did not hit the gym a minimum of 3 times a day, he doesn’t feel so much energy in a day. Plus, he never missed out every day working out at the gym, unlike other CrossFit athletes.

Froning doesn’t have a particular coach as he trained alone or sometimes working out with his other co-stars’ CrossFit athlete. He usually starts his workout for the day at 8 in the morning. To warm up his body, he goes for a rowing or bike ride session.

At noon, Froning begins working out his second type of workout, which includes an Olympic lift. His third workouts would be performing heavy lifts such as squats and deadlifts, together with interval training.

As he says, “The human body is an incredible machine, but most people only get out of that machine what their mind allows them to. In training, you listen to your body. In competition, you tell your body to shut up.”

To understand more, here is the detailed list of Rich Froning’s Exercise Style:

Workout #1: It takes around 2 min. on/ 2 min. off each machine = 4 rounds

  • Cardio Row
  • Bike Erg
  • Ski Erg

Workout #2: 3 rounds total.

  • Warm-up: 1 min. On any cardio machine.
  • 10 Single-arm standing shoulder presses
  • 10 Suitcase Deadlifts
  • 1 min. Plank

Partner Workout:

  • 50 muscle-ups/handstand hold
  • 50 Bench presses/ D-ball hold
  • 50 D-ball throws/Dead hang

Workout #3

  • 45 min. of intervals on Assault AirRunner

A Swimming Workout (2x per week)

  • Warm-up: 10x50m
  • Workout 4x250m

Post-workout: 2 rounds

  • 100 kicks
  • 6x25m swim. No breaks.

A CrossFit Afternoon Workout

  • 5 rounds
  • 30 GHB (glute-ham developer)
  • 50 double unders
  • 100-foot handstand walk

A Mountain Bike Workout

  • 30 miles — approx. 2 hrs.

An Evening Workout

  • 8×4 Snatch (225 lbs.) every 2 min
  • 7×5 Power Clean (275 lbs.) every 1:45

Rich Froning's General Training Template

  • Monday: Squats
  • Tuesday: Presses
  • Wednesday: Deadlifts
  • Thursday: Presses
  • Friday: Squats
  1. Clean heavy two times a week
  2. Snatch heavy two times a week

Froning starts working out with some plates and resistance bands after warming up. He then was doing mobility such as banded single-leg swings, single-leg deadlifts, and Bosu ball eccentric lunges for 30 minutes.

Rich Froning's Supplements

Like other CrossFit athletes, Froning also uses some supplements to keep his body fit and quick muscle recovery after tiring and intense training. Here are the lists of supplements he uses:

Amino Acids

For his pre-workout supplement, Froning consumes an amino acid that is called Arginine Extreme.


To help Froning rehydrate himself as well as restore an electrolyte balance, Froning prefers to have electrolytes. Plus, it helps him to avoid any cramping and fatigue.

Vitamin Supplement

In his afternoon workout schedule, Froning consumes more creatine and amino. But he usually prefers to have a steel clear of caffeine and drink a vitamin V16. This vitamin is a herbal type supplement that gives more energy to Froning to boost doing his workout.

Herbal Aminos

Before finally going to bed and taking a rest from the whole tiring day, Froning ensures that he takes a Nighttime Recovery supplement. He prefers to have an amino acid composed of herbal formulas. It really helps him to recover quickly.


Another morning supplement that Froning takes is a Mass Impact that creatine on it. It helps to promote growth, strength, and volume to his muscles.

Energy Booster

To quickly add energy to his body, Froning drinks a Spark, a sugar-free vitamin supplement.

Protein Powder

For his evening exercise, Froning ensures to have a low-carb protein that has milk. If ever he needs more carbs, he simply gets a scoop of protein powder called Post-Workout recovery.

Multinutrient Muscle Fuel

If it’s a competition day, Froning ensures to have muscle fuel. It is a supplement of vitamins that can help him be energized the entire day.


To increase his stress resistance, Froning ensures to have O2 Gold. Plus, it also helps him to support the best use of oxygen by his body.


Before becoming named the “Fittest Man on Earth” like Rich Froning, it requires a strong dedication to working out every day. Plus, a high caliber of discipline and commitment to work is also part of the requirement. Although Froning’s diet might not be as strict as we have already expected, still a need for discipline is crucial.

If you think it seems impossible, just always remember what Rich Froning had said,

“I have some guys who are stronger than me, so I try to keep up with them on the strength stuff, and I got some guys who are faster than me, so I try to keep up with them.”


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