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180
Workout

Rich Froning

~15 min.
~180 kcal
⁉️ Comments

Rich Froning Jr. (born 21 July 1987 in Mount Clemens, Michigan, U.S.) is an American professional CrossFit athlete. He won the title of "Fittest Man on Earth" four times with his first-place finish in the Individual category. He is also a two-time winner of CrossFit Games in the Team Category.

Interesting Fact

In 2010, he won his first Southeast Regional competition, thereby qualifying for the National CrossFit Games, at which he placed second due to not being able to pass the rope climb portion of the final event. After several persistent attempts, Froning fell from a 6-metre height. Subsequently, he admitted that this failure made him forget about his confidence, but remember to train and raise the bar higher and higher, and that without it his victory at 2010 Games would have been the last.

Quote

The human body is an incredible machine, but most people only get out of that machine what their mind allows them to.

Warm up
March
1
Level: 1
12
Golf
1
Level: 1
6
March
1
Level: 1
12
Golf
1
Level: 1
6
W pull
1
Level: 1
10
Squats
1
Level: 1
20
Press
1
Level: 1
12
Lower back stretch
1
Level: 1
10 sec.
Dolphin
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Main exercises
Round 1
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 2
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 3
Y-T-I adduction
8
Level: 3
4
Butterfly
7
Level: 3
10
Pistol (with leg alteration)
7
Level: 3
10
Side Crunch
7
Level: 2
12
Round 4
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 5
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Round 6
Sprint start (alternating)
8
Level: 3
10
Back extension
8
Level: 5
10
Push-ups - Mountain climber
9
Level: 3
6
Medium pull - Triceps
6
Level: 1
6
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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