Fitness Friday: Mountain-Ready Conditioning with Rich Froning
Jun 26, 2025
By MTN OPS TEAM
Presented by MTN OPS x MeatEater
Getting in mountain shape takes more than long hikes and loaded packs – it demands intensity, grit, and smart preparation. This week’s Fitness Friday workout comes straight from MTN OPS Ambassador Rich Froning, designed in collaboration with MeatEater to get you physically and mentally dialed for your next backcountry adventure.
Whether you're training solo or with a partner, this session blends aerobic grind with odd-object strength, the perfect simulation for what you'll face in the mountains.
THE WORKOUT
This is a 16-minute session broken into four intervals:
- 3-minute AMRAP (as many reps as possible)
- 1-minute rest
- Repeat 3 times
- Finish with a final 4-minute AMRAP
Each interval kicks off with a run, followed by a max-rep strength movement.
Interval Breakdown:
- Start each interval with a 400-meter run
- Use the remaining time to perform max reps of one of the following:
- Sandbag cleans
- Dumbbell cleans or snatches
- Ruck ground-to-shoulder or ruck snatches
- Deadlifts or odd-object over-shoulder lifts
You choose the movement. Just make sure it involves picking something up and moving it with purpose over your shoulder, overhead, or onto an object.
Why It Works
This workout combines:
- Aerobic intensity (400m run)
- Strength under fatigue (cleans, snatches, lifts)
- Functional load (odd objects mimic mountain gear or game packing)
As Rich puts it, “We like the high-intensity intervals mixed with a little grunt work.” You’ll train your lungs and your grip, your legs and your lungs — exactly the kind of capacity that makes the difference deep in the backcountry.
How to Modify
No sandbag? No problem.
- Use a dumbbell, kettlebell, or your ruck.
- Scale the run to 200m or a machine sprint if space is limited.
-
New to lifting? Focus on controlled ground-to-shoulder movements for form and safety.
Watch the Workout in Action
Check out how Rich Froning tackled this session and get inspired to take it on yourself.
Watch on Instagram >
Get After It
Try it. Track it. Tag us.
Let us know how it went and what you used. This workout was built for hunters, athletes, and anyone preparing to conquer tough terrain, mentally and physically.
