At 38, Rich Froning Jr. is still built like the fittest man on Earth — because he trains like it.
While many former champions fade into the background after retirement, Froning is doubling down on his legendary work ethic, redefining longevity in fitness without losing the fire that made him a CrossFit icon.
But how has his training evolved with age, what fuels his fire, and how does he stay in peak shape while balancing life, family, and business?
The answers are as brutally honest and inspiring as you’d expect.
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“I Still Want It to Mean Something When Someone Says They Beat Me”
Froning may no longer chase podiums at the CrossFit Games, but he’s not content to coast.
In a recent Men’s Health UK podcast, he opened up about what keeps him training like a pro — long after many of his peers have moved on.
“I don’t ever want to have to say, ‘I used to be Rich Froning.’”
That simple sentence reveals the mindset behind the madness. For Froning, fitness isn’t about nostalgia. It’s about relevance. About pushing past the ego while still respecting the legacy.
And make no mistake — he still trains hard. The former 10-time Games champ says he’s working out just as much as ever, but with more intention and less ego.
Volume Remains, but the Focus Has Shifted
Froning isn’t throwing up 300+ lb snatches every week anymore — and he’s fine with that.
“I’m still probably working out as much as I ever have, but with way less urgency or stress about it.”
He now emphasizes movement quality over max effort, opting for high-volume sessions at lower intensities.
Olympic lifts like the snatch and clean & jerk are still in the mix, but they’re approached with caution — particularly because of knee pain.
“If I’m not smart about those lifts, I feel it for a couple of days.”
Instead, his programming leans heavily on what he calls “grunt work”:
- Farmer’s carries
- Heavy sandbag cleans and loads
- High box vaults
- Strict pull-ups, push-ups, and air squats
These movements are simple, effective, and kinder to his joints — but they still demand serious grit.
The Four Movements He’ll Never Drop
When asked which exercises he’d keep if he had to strip everything down, Froning doesn’t hesitate:
- Running
- Pull-ups
- Push-ups
- Squats
He calls them the foundation of general fitness — and practices what he preaches with a weekly Murph-style workout.
“If you rotated through just those four things consistently, you’d be pretty damn well-rounded.”
It’s a powerful reminder that simplicity, when done consistently and with purpose, still builds world-class physiques.
Still Chasing Something
Though Froning doesn’t set traditional goals, he thrives on having something to aim at. Whether it’s a local CrossFit comp with friends or the infamous Leadville 100 mountain bike race, he needs a target.
“If I don’t have something I’m training for, I feel aimless.”
That could mean a 24-hour bike race in Texas, a new hunting expedition, or just staying fit enough to keep up with his kids — but the fire never goes out.
And while he’s not signing up for HYROX just yet, he’s a fan:
“It’s awesome. It gets people moving. It gets people training. And that’s what we’re trying to preach.”
Aging Like a Champion
Perhaps the most impressive part of Froning’s routine is how he’s embraced the changes that come with age — without letting them become excuses.
He listens to his body more than ever. When something hurts, he backs off. He no longer chases PBs, but instead prioritizes recovery, movement quality, and longevity.
His warm-ups now include:
- Rehab and prehab
- Dry needling
- Deliberate mobility work
Recovery is non-negotiable. If he doesn’t get at least 7.5 hours of sleep, he either gets injured or sick.
“If I’m not above seven and a half hours regularly, I break down.”
He’s also smart about nutrition — ditching intermittent fasting when it started compromising his recovery and bodyweight.
Now, he eats three meals a day with a bedtime snack if needed. His macronutrient breakdown is dialed in:
It’s not about aesthetics, he says — it’s about feeling good, performing well, and staying functional.
“It’s just taking care of myself.”
Built for the Long Haul
Froning has never been just a Games athlete — he’s a builder. A coach. A mentor. A business owner. And at 38, he’s still shaping the culture of fitness with Mayhem Nation and Mayhem Hunt.
His training no longer revolves around winning medals, but around showing others what’s possible.
“A lot of people who walk into our gym just want to be functional for their kids — and eventually their grandkids.”
That’s why he emphasizes functional strength over elite-level Olympic numbers for the average person. Movements like:
- Farmer’s carries
- Sandbag lifts
- Pull-ups
- Deadlifts
- Getting up off the floor (burpees)
A person who can deadlift 365 lbs, clean 185, and pick up a 100-lb sandbag is doing just fine in Froning’s book — especially if they’re also playing with their kids and staying out of nursing homes.
Still Rich Froning
The truth is, Froning’s greatest strength may not be his engine, his lifts, or his abs — it’s his identity. He’s a competitor, a father, a man of faith, and a builder of community.
He jokes about “used to be Rich Froning,” but make no mistake: he still is.
“I’ve fallen off — for a 38-year-old man. But I still want it to mean something when someone says they beat me.”
At a time when many athletes retire and disappear, Froning remains committed to the grind. Not to chase glory — but to live with purpose.
“I might not ever be what I was 10 years ago. But I can still keep people on edge. Still make them work for it.”
And that, right there, is what separates the GOATs from the rest.
