In the 2011 Reebok CrossFit Games, Rich Froning battled through seven workouts covering everything from handstand walks to open-water swimming. Ultimately he took the men’s overall title and was crowned ‘Fittest Man In The World.’
Froning combines Jim Wendler’s 5-3-1 programme with traditional CrossFit workouts to make sure he’s strong, agile and superbly conditioned. We’ve picked four of our favourite CrossFit workouts to get you started on the programme. They’re all possible to do with kit you’ll find in your gym, and they’re all short enough to do in conjunction with a strength workout in one (admittedly knackering) lunch hour.
- 400m run
- 30 box jumps (men: 24-inch high box; women: 20-inch high box)
- 30 wall balls (men: 20lb medicine ball; women: 14lb medicine ball)
This workout is also performed for time. It features two exercises – double-unders and sit-ups (the CrossFit kind where you touch your shoulders and hands on the mat, then touch your feet halfway through) – and you alternate between the two. Complete 50 reps of each, then 40 reps, then 30, 20 and finally 10.
Five rounds for time.
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From 2008 to 2018, Joel worked for Men's Fitness, which predated, and then shared a website with, Coach. Though he spent years running the hills of Bath, he’s since ditched his trainers for a succession of Converse high-tops, since they’re better suited to his love of pulling vans, lifting cars, and hefting logs in a succession of strongman competitions.