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180
Workout

Rich Froning

~15 min.
~180 kcal
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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
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Subscription needed
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
Subscription needed
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Subscription needed
Lower back stretch
1
Level: 1
10 sec.
Subscription needed
Side tilt
1
Level: 1
S1
6
Subscription needed
Side tilt
1
Level: 1
S2
6
Subscription needed
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Subscription needed
Main exercises
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Y-T-I adduction
8
Level: 3
4
Subscription needed
Butterfly
7
Level: 3
10
Subscription needed
Pistol (with leg alteration)
7
Level: 3
10
Subscription needed
Side Crunch
7
Level: 2
12
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed
Sprint start (alternating)
8
Level: 3
10
Subscription needed
Back extension
8
Level: 5
10
Subscription needed
Push-ups - Mountain climber
9
Level: 3
6
Subscription needed
Medium pull - Triceps
6
Level: 1
6
Subscription needed

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