Why does this program exist?

We wanted to offer the most challenging and innovative fitness programming on earth. We want to provide to anyone and everyone the opportunity to do the exact same programming as Rich Froning, the 4-time fittest man on earth.

What does that look like?

You will be able to do the exact same workouts in the exact same order that Rich does each day. This program will post every workout Rich does in detail, so you can follow his training methods. We will post the prescribed weights for men and women. Each day includes a warm up for each session (usually 2 sessions/day) as well as each workout's intended stimulus, scaling options, target time and time caps.

Who is this program for?

We suggest this program for only athletes that have competed in CrossFit for multiple years, train multiple hours each day, and are competent at all movements.

How long will it take each day?

Most days take 2-4 hours depending on the time of the year. Games training has the highest volume and post Games has lower volume.

When can I access workouts each day?

The workouts will be posted daily at 4am Central Time.  This will allow you to plan out each day of the week as needed and allocate rest periods. The program services are provided through Wodify. When enrolled into the program, you obtain access to the “What’s Rich Doing?” Wodify program. You will be able to log all of your workouts through Wodify and track your progress as your fitness improves.


Access to Rich’s daily programming

SugarWOD account for Mayhem Athlete online fitness community, tracking workouts, and logging results.

Starting at $49.99/month

QUESTIONS? CLICK HERE: FAQ


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Day 1

Session 1

Workout 1:
50-40-30
Toes to bar
25-20-15
PHSPU
*Target Time: 12:00
*Time Cap: 18:00

Workout 2:
4 rounds
25 yard sled push (+2x45s)
25 yard drag backwards (+2x45s)
15 Dball clean 150#
*Time Cap: 22:00

Session 2

Workout:
3 rounds
30 cal ski
15 bar Muscle Up
*Target Time: 10:00
*Time Cap: 15:00

Weightlifting:
Build to Heavy Power Snatch + Snatch

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Day 2

Session 1

Workout 1:
42-30-18
Wallball 30#
12-10-8
Muscle Up
*Target Time: 10:00
*Time Cap: 16:00

Workout 2:
21-15-9
Deadlift 275#
Box jump over 48"
*Target Time: 11:00
*Time Cap: 16:00

Session 2

Workout 1:
4-3-2
Legless rope climb
*2 times over handstand obstacle after each round
*Time Cap: 12:00

Workout 2:
8 rounds
15 cal assault bike
10 dumbbell front Squat 2x50#
150m Swim
Rest 3:00 b/t rounds
*Target Time each round: 5:00
*Time Cap each round: 8:00
(Sub 750m row if needed)

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Day 3

Session 1

Workout 1:
9-7-5
Bench press 255#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 18:00

Workout 2:
9-7-5
Bench press 225#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 15:00

Workout 3:
10 rounds
Row 30 calorie
-Rest 30 seconds-