Fitness Friday: Rich Froning’s Pack-Out Prep Workout

Presented by MTN OPS x MeatEater

You made it to the mountain and punched your tag, now comes the real work: packing meat to the freezer, trip after trip. These long, heavy hauls are where your fitness truly gets tested. Steep climbs, uneven ground, and relentless loads demand a unique combination of strength, endurance, and grit.

That’s why MTN OPS Ambassador Rich Froning built this workout, to prepare hunters for the physical grind of the pack-out. It’s simple, scalable, and designed to mimic the real demands of hauling your harvest off the mountain. Whether you’re chasing elk, mule deer, or just want to level up your backcountry readiness, this one delivers.

Why Hunters Need to Train for the Pack-Out

“The last couple weeks we’ve given you some movements, some rehab and prehab work,” says Rich. “This week we’re giving you a workout—something that gets the heart rate up, moves your bodyweight, moves something heavy, and builds a little strength.”

Here are the key elements this workout trains:

1. Cardio Under Load
   Hunting doesn’t happen at a steady jog, it’s bursts of movement, stops, and heavy carries. Combining short runs with loaded carries helps mimic the start-stop nature of mountain hunting.
2. Functional Strength
   Farmer’s carries replicate the awkward weight and grip demands of packing quarters or gear. Push-ups build pressing strength for handling packs, climbing obstacles, or bracing under load.
3. Teamwork & Accountability
   “You can do this solo, but it’s way more fun with a partner,” Rich says. “It keeps you accountable and pushes you to go harder.”
   
   

The Workout

5 Sets:

• 200m Run
• 100ft Farmer’s Carry (weight in each hand)
• 15–25 Push-Ups
• 100ft Farmer’s Carry (weight in each hand)
• 200m Run

Rest: Equal to the time it took you to complete each set, or alternate full sets with a partner.

Optional: Wear a weighted vest or ruck for extra challenge.

How to Approach It

• Pace the Runs so you can go unbroken on carries and push-ups.
• Pick a Load that’s heavy but manageable for all 5 rounds—Rich uses 100-pound sandbags per hand.
• Modify as Needed: If push-ups are a limiting factor, cut the reps. If running with a ruck causes issues, switch to a brisk walk.
  

Watch the Workout in Action 

Check out how Rich Froning tackled this session and get inspired to take it on yourself.

Watch on Instagram >

Final Thoughts from Rich

“This is a little more power output,” says Froning. “We’re going to move our bodyweight, move something heavy, and get the heart rate up. Great way to prepare for a hunt. Just get out, pick things up, put them down, and move through space.”

Whether you’re solo or with a partner, this workout will make that pack-out just a little easier and make you a lot more confident when the real work begins.