Ellie Turner is a professional Australian Crossfit athlete and fitness influencer who developed her competitive spirit as a child growing up in a small country town with four brothers. She spent her weekends playing sports, especially netball and basketball, for which she represented the state at the national level.
Turner began CrossFit in July of 2017, right around Tia-Clair Toomey won the games for the first time. She knew she wanted to compete at that level and experience that emotion. The Aussie has always been an ambitious and fiercely competitive person who refuses to accept failure. So, she entered her first CrossFit competition roughly six months after starting.
Ellie has improved her fitness and ranking significantly since her first Open in 2018, where she finished 18431st. The 23-year-old did not disappoint at the 2021 CrossFit Open, finishing 35th in the world and third in Australia.
Growing up in Moonta Bay, a small town two hours outside of Adelaide, Ellie had an active childhood and enjoyed competitive sports before enrolling in a Physiotherapy degree at university. Now, she spends most of her time training, coaching, and recovering, but when she does have free time, she enjoys going to the beach with her dog Nala and meeting up with friends.
Ellie Turner takes a scientific approach to health, fitness, and diet; after all, she studied physiotherapy. Follow her on Instagram to keep up with her exercises, experiments, and challenges. Every day, she posts snippets of her plyometric and strength-based workouts.
Ellie Turner Workout
Her training during a CrossFit season consists of two two-hour sessions per day. Ellie Turner’s weekly workout routine includes cardio, weightlifting, gymnastics, and swimming sessions to account for the diverse nature of CrossFit games. She also works hard to identify and correct her weaknesses.
As a physiotherapist, warming up is just as important as training for her. She always foam rolls and uses a lacrosse ball before jumping on a cardio machine for 10 minutes and then begins a specific warm-up for that particular training day. For example, she’ll do some hip openers to activate her glutes if she’s doing squats.
Monday: Cardio, Strength Training, WOD
Cardio Session
She includes cardio-exercise sessions because it helps build metabolic conditioning, making every workout she performs easier. Cardio will help you perform exercises better, allowing you to lift more weight while avoiding unnecessary strain when pumping iron.
For Time
- 400 meter Run
Then, 10 Rounds of:
- 5 Wall Ball Shots (20/14 lb)
- 3 Handstand Push-Ups
- 1 Power Clean (225/155 lb)
400 meter Run
Then, 10 Rounds of:
- 5 Wall Ball Shots (20/14 lb)
- 3 Bar Facing Burpees
- 1 Power Snatch (155/105 lb)
400 meter Run
Strength Training
Her strength workout routine consists of the following exercises:
- Back Squats: 3 sets of 15 reps
- Barbell Deadlift: 4 sets of 10-12 reps
- Kettlebell Swings: 5 sets of 30 secs
- Thrusters: 4 sets of 10 reps
- Pull-ups: 4 sets of 10-12 reps
- Clean and Jerk: 3 sets of 8 reps
- Box Jumps: 4 sets of 12-15 reps
- Bench Press: 3 sets of 10 reps
- Walking Lunge 4 sets of 10-15 reps per leg
WOD
For Time
- 40 Handstand Push-Ups
- 40 Wall Ball Shots (20/14 lb)
- 40 Dumbbell Snatches (70/50 lb)
- 1,200 meter Run
- 40 GHD Sit-Ups
- 40 Toes-to-Bars
- 40 Box Jump Overs (24/20 in)
Time Cap: 20 minutes
Tuesday: Track Session, EMOM Session, Swim Session
Wednesday: Strength Training, Technique Training, Gymnastics
Thursday: Swim Session, Technique Training, Cardio
Friday: Track Session, Strength Training, EMOM Session
Saturday: Road Bike Session
Sunday: Rest
Ellie Turner Diet Plan
Food is one of the most important tools to recover and consistently perform at her best. She is not only eating enough but also fueling appropriately to avoid slumps. Ellie Turner eats natural and healthy foods that are organic whenever possible. Her refrigerator is stocked with eggs, lean beef, chicken breast, fish, and various vegetables. Her snacks are also nutritious, consisting of fresh fruit, mixed nuts, dark chocolate, Greek yogurt, and mixed berries.
- Breakfast: Beef sausages, three eggs over easy, spinach, and sweet potato hash.
- Pre-workout drink: Carb supplement, electrolyte drink.
- Post-workout recovery drink: Smoothie (almond milk, bananas, peanut butter, whey protein)
- Lunch: Grilled chicken, brown rice, Swiss chard, and fruit salad.
- Snack: Protein bar with 20 grams of protein, 23 grams of carbs, 7 grams fat, and 9 grams of fiber.
- Dinner: Smoked salmon, Greek salad, roasted mushrooms, and one apple.
Ellie Turner Supplements
Although food and exercise are the most critical factors in muscle building, supplements can help you maximize your gains by providing calories and protein or by allowing you to exercise harder. Including the right products in your workout regimen will help you recover faster, improve muscle repair, and prevent muscle mass breakdown, allowing you to perform at your best. She names the following products as her favorites:
- Whey
- Vitargo
- BCAAs
- Creatine
- L-Glutamine
- Fish Oil
