Rich Froning Jr. Workout Routine & Diet Plan 2023

Rich Froning Jr. is a famous American Professional CrossFit Athlete known for his participating achievements in the CrossFit Games. His birthday is July 21, 1987, and he was born and raised in Mount Clemens, Michigan, United States. He became the 1st person to win the title of Fittest Man on Earth 4 times, with his first-place finish in 2011, 2012, 2013, and 2014 CrossFit Games.

Rich Froning Jr. started gym and gaining muscle and weight since started his interest in the bodybuilding field. He follows his diet and workout schedule very strictly. Here are the workout routine and diet plan Froning Jr. followed to enhance his fitness, agility, timing, and strength.

Rich Froning Jr.’s Body Measurement (Body Stats)

Talking about Rich Froning Jr.’s height and body weight, he stands at 5 ft 9 inches and weighs around 88 kg or 194 lbs. Moreover, Rich has dark brown hair and hazel eyes.

Rich Froning Jr. Workout Routine

Before starting, the Rich Froning Jr. workout schedule, make sure you stay hydrated throughout workouts by drinking lots of water or energy drinks. And don’t forget to do warm-up exercises and make sure to cool down by stretching your muscles out. This will help you to perform injury-free workouts.

Here is Rich Froning Jr. workout routine:-

Monday Workout

Within this routine, Rich Froning Jr. performs a Monday routine by doing a total of 9 different workouts.

Here is Rich Froning Jr.’s Monday routine:-

1. Legless Rope Climbs (10 to 15 minutes)
2. Handstand Walk
3. Dumbbell Squat Snatch (60 reps)
4. Handstand Walk
5. Peg Boards
6. Heavy Snatch (8-minute, rest: 5-minute)
7. Hollow Rock Hold (4 x 30 seconds)
8. V-Up (4 sets of 5 reps)
9. L-Sit Ring Hold (4 x 20 seconds)

Tuesday Workout

Within this routine, Rich Froning Jr. performs a Tuesday routine by doing a total of 7 different workouts.

Here is Rich Froning Jr.’s Tuesday routine:-

1. Barbell Thruster 165 lbs
2. Ring Dip (3 sets of 20 reps)
3. Assault Bike (3 x 1 minute)
4. Muscle-Up (3 sets of 10 reps)
5. Medicine Ball Sit-Up (20-time)
6. Muscle-Up (10-time)
7. Sumo Deadlift (20-time)

Wednesday Workout

Within this routine, Rich Froning Jr. performs a Wednesday routine by doing a total of 7 different workouts.

Here is Rich Froning Jr.’s Wednesday routine:-

1. 1000 Meter Run (4-time, rest: 10-minute)
2. AMRAP (20-time)
3. Barbell Squat Clean (5-time)
4. Burpee (10-time)
5. Pull Up (15-time)
6. Kettlebell Swing (10 sets of 10 reps)
7. Box Jump (10 sets of 10 reps)

Thursday Workout

Within this routine, Rich Froning Jr. performs a Thursday routine by doing a total of 7 different workouts.

Here is Rich Froning Jr.’s Thursday routine:-

1. Double Under (100 times, 500-meter Row)
2. Single Arm kettlebell Snatch (50 times, 500-meter Row)
3. Sit Up (100 times, 500-meter Row)
4. Ring Dip (50 times, 500-meter Row)
5. No Leg Rope Climb (3 times)
6. Overhead Squat (135 lbs)
7. Barbell Deadlift (225 lbs)

Friday Workout

Within this routine, he performs a Friday routine by doing a total of 5 different workouts.

Here is Rich Froning Jr.’s Friday routine:-

1. Swim (200-meter)
2. Burpee to Muscle Up (10 times)
3. Power Clean (155 lbs)
4. AMRAP (20-minute, 300-meter Row)
5. Push Up (50 times, rest: 1 minute)

Saturday Workout

Within this routine, he performs a Saturday routine by doing a total of 7 different workouts

Here is Rich Froning Jr.’s Saturday routine:-

1. Handstand Push Up
2. Dumbbell Snatch (95 lbs)
3. Box Jump (10-time)
4. Muscle Up (2 to 4 sets)
5. Burpee (4 to 8 sets)
6. Wall Ball (10 to 20 sets)
7. Rowing cool down (5-minute)

Rich Froning Jr.’s Diet Plan

Rich Froning Jr. follows a healthy and well-balanced diet plan. He usually eats 5 meals a day, and his diet consists of Vanilla protein, Caramel syrup, Whole milk, Organic bread, Peanut butter, Chicken, Salad, Oats, Frozen fruit, Greek yogurt, etc.

Here is Rich Froning Jr.’s diet plan:-

• 1st Meal: Vanilla protein, Caramel syrup, and Whole milk
• 2nd Meal: Organic bread and Peanut butter
• 3rd Meal: Vanilla protein, Caramel syrup, and Whole milk
• 4th Meal: Grilled chicken and Salad
• 5th Meal: Vanilla protein and Whole milk

Also, read John Meadows’s Workout Routine & Diet Plan.

FAQ Regarding Rich Froning Jr.

What Does Rich Froning Jr. eat in a day?

• Rich Froning Jr. usually eats 5 to 6 meals a day. His diet consists of Vanilla protein, Caramel syrup, Whole milk, Organic bread, Peanut butter, Chicken, Salad, Oats, Frozen fruit, Greek yogurt, etc.

How many calories does Rich Froning Jr. eat a day?

• Rich Froning Jr. usually eats 5.5k to 5.7k calories a day.

How much is Rich Froning Jr.’s net worth?   

• Rich Froning Jr. is a famous American Professional CrossFit Athlete who has a net worth of 5 million dollars.