Skip to content

Why does this program exist?

We wanted to offer the most challenging and innovative fitness programming on earth. We want to provide to anyone and everyone the opportunity to do the exact same programming as Rich Froning, the 4-time fittest man on earth.

What does this program look like?

We give you the access and resources to do the exact same workouts in the exact same order that Rich does each day. This program will post every workout Rich does in detail, so you can follow his training methods. Each day’s workouts include warm ups, cool downs, and workout notes that clearly explain the intended stimulus, target scores, time caps, movement explanation, scaling options and more.
Those subscribed to Compete will also gain access to Freedom Women in SugarWOD (all still for $49.95/month).

Who is this program for?

We suggest this program for only athletes that have competed in CrossFit for multiple years, train multiple hours each day, and are competent at all movements.

How long will it take each day?

Most days take 2-4 hours depending on the time of the year. Games training has the highest volume and post Games has lower volume.

Do I gain access to other programs with this program?

Yes! You get ALL of our programs when you purchase this program!
That includes What’s Rich Doing, Mayhem Compete, Open Prep, Mayhem Strength, Mayhem Aerobic Capacity, Mayhem Masters, Mayhem 60, Mayhem Scaled, and Mayhem 30!

How many days of programming are there each week?

We provide programming EVERYDAY (since Rich workouts all the time, that is easy to do)! Rich “moves” in some capacity almost everyday. Training volume is highest Monday, Tuesday, Wednesday, Friday, and Saturday. Thursdays are typically “active recover days” including a swim and/or Erg machine. Sundays are usually less volume (sometimes rest days) with potentially 1-2 metcons comprised of lighter loads or just cardio and body weight.

What is the difference between “What’s Rich Doing” and compete?

Most of the workouts in Compete are from workouts Rich has done recently. Rich will use what he learned while doing the workouts, improve upon them, and integrate them into Compete. The overall volume is slightly less than “What’s Rich Doing.” Compete also has skilled gymnastics but not quite to the volume or degree in “What’s Rich Doing” (for example: less pegboards and Handstand Walk Obstacles). Compete is best for those looking to make a Sanctional or who aren’t accustomed to the higher volume of movements. “What’s Rich Doing” is better for those closer to making the Games or who just love the idea of doing exactly what Rich does for training.

What should I do if this program is too advanced?

Access to Rich’s daily programming

SugarWOD account for Mayhem Athlete online fitness community, tracking workouts, and logging results.

Starting at $49.99/month




Day 1

Session 1
Workout 1:

Toes to bar
*Target Time: 12:00
*Time Cap: 18:00

Workout 2:

4 rounds
25 yard sled push (+2x45s)
25 yard drag backwards (+2x45s)
15 Dball clean 150#
*Time Cap: 22:00

Session 2

3 rounds
30 cal ski
15 bar Muscle Up
*Target Time: 10:00
*Time Cap: 15:00


Build to Heavy Power Snatch + Snatch

Day 2

Session 1
Workout 1:

Wallball 30#
Muscle Up
*Target Time: 10:00
*Time Cap: 16:00

Workout 2:

Deadlift 275#
Box jump over 48"
*Target Time: 11:00
*Time Cap: 16:00

Session 2
Workout 1:

Legless rope climb
*2 times over handstand obstacle after each round
*Time Cap: 12:00

Workout 2:

8 rounds
15 cal assault bike
10 dumbbell front Squat 2x50#
150m Swim
Rest 3:00 b/t rounds
*Target Time each round: 5:00
*Time Cap each round: 8:00
(Sub 750m row if needed)

Day 3

Workout 1:

Bench press 255#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 18:00

Workout 2:

Bench press 225#
*after each round 100’ farmers carry @205# in each hand
*Time Cap: 15:00

Workout 3:

10 rounds
Row 30 calorie
-Rest 30 seconds-