Fitness Friday: Rich Froning’s 3 Keys to Getting Fit for the Mountains

Presented by MTN OPS x MeatEater

When it comes to mountain hunting, your training needs to reflect the demands of the terrain. You’re carrying heavy loads, climbing steep inclines, navigating uneven ground, and moving for long periods of time, often in tough conditions. Strength, endurance, and mobility all matter. That’s why this full-body prep workout is built to help you train the way you hunt: with purpose, under load, and ready for whatever the mountains throw at you.

Developed by MTN OPS Ambassador Rich Froning, this session focuses on building real-world fitness for the field – combining rucking, bodyweight work, and functional strength movements that translate directly to backcountry hunts. Whether you’re packing out elk, hiking ridgelines for mule deer, or just want to feel more capable come season, this routine covers the essentials.

Why Hunters Need More Than Cardio

“Running alone won’t prepare us for the mountains,” says Rich. “You’ve got to train under load and build real functional strength and mobility. That’s where workouts like this come in.”

Here are the three core pillars Rich Froning emphasizes in every mountain prep plan:

1. Rucking = Loaded Endurance

Rucking, walking or running with a weighted pack, mimics the physical demands of backcountry hunting. It builds cardiovascular endurance while also developing your core, legs, and posture under strain.

“You can keep it long and slow or add intervals, but getting on your feet with external load is crucial,” Rich explains.

Try this: Add in weekly ruck sessions. Start with 30 minutes at a steady pace and increase time or weight gradually.

2. Lower Body Strength & Mobility

Hunters aren’t just walking in a straight line, they’re stepping over logs, climbing ridgelines, and descending with heavy packs. That means you need mobile, strong hips, knees, and ankles.

“You should be squatting, stepping up, lunging forward, laterally, and even over obstacles,” says Rich.

Movements to Master:

• Weighted or bodyweight squats
• Step-ups with a ruck or dumbbells
• Walking lunges
• Lateral step-overs or side lunges

3. Upper Body: Push, Pull, Load

You need pressing and pulling strength, whether you’re hauling gear, climbing over terrain, or stabilizing your weapon.

“Push-ups, bench press, strict pull-ups, ruck pull-ups, rows—just keep pressing and pulling,” Rich advises.

Add These to Your Routine:

• Strict pull-ups or ruck pull-ups
• Ring rows (if you’re working on building up to pull-ups)
• Dumbbell or barbell bent-over rows
• Push-ups and presses (with or without weight)

The Workout

This full-body burner is built for hunting fitness, combining rucking with essential upper and lower body movements. It’s simple, scalable, and effective.

4 Rounds For Time:

• 400m Ruck Run (30 lb for men / 20 lb for women)
• 10 Strict Pull-Ups (or 15 Ring Rows)
• 20 Push-Ups
• 30 Air Squats
  
  

Pro Tip: Adjust the ruck weight and rep counts so you can move steadily through all four rounds without getting stuck on a single movement.

Final Thoughts from Rich

“You don’t need fancy equipment or a gym membership to start getting ready for hunting season. A weighted pack, your body, and consistent effort are all it takes,” says Froning.
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With this no-nonsense approach from one of the fittest men on Earth, there’s no excuse not to show up to the mountains fit, prepared, and ready to go the distance.