Skip to content

Why does this program exist?

We want to give all Masters athletes the opportunity to improve their fitness, and be able to compete if they choose. The number of competitive and Games bound athletes in the Masters division from Mayhem Athlete continues to grow each season! We are giving you access to what we believe to be the best formula to compete as a CrossFit Masters athlete

What does this program look like?

This program offers volume in all aspects of strength, conditioning, and gymnastics at a volume and intensity to take you to your peak levels of fitness. This program will ensure you are ready to compete to your full potential. Mayhem Masters is very challenging can take your fitness further than you previously thought possible..

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.

Who is this program for?

Masters Athletes (ages 35 to 70) looking to improve fitness for the Open, Local competitions, Masters Qualifier, and/or the CrossFit Games Masters Division. It is for those looking to focus on skill development, strength development, and engine building.

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 long will it take each day?

This entire program will usually take around 2-3 hours to complete each day and may need to be broken up into 2 sessions. If you are not accustomed to a higher volume of training, then start with 1 session and you can still see significant improvements in fitness

How many days of programming are there each week?

We provide programming EVERYDAY! We do follow the traditional schedule 5 days on and 2 days “off.” Workouts are included Monday, Tuesday, Wednesday, Friday and Saturday.. Thursdays are an active recovery day (often having the option of a swim, movement quality session, or yoga) and Sundays are a full rest day (with an optional, easy cardio workout).

We do recommend listening to your body and taking extra rest days as needed!

What is the difference in Mayhem Masters and mayhem compete?

The main difference is the Mayhem Masters will scale back some of the loading and volume to allow the recovery that Masters athletes need.

What should I do if this program is too advanced?

Advanced daily programming by Rich Froning

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

Starting at $49.95/month




Day 1

Session 1


Assault bike:

4 rounds:

 25 calories

-Rest :45-

20 calories

-Rest 0:45-

 15 calories

-Rest 2:00-

 *The goal is to increase your pace within each round. For example: the 20 cal section should be at a faster pace than the 25 cal section. And the 15 cal section should be at a faster pace than the 20 cal section.


Power Snatch (7x2)

*7 working sets of 2 reps (not Touch n' go), increasing weight with each set.

 Back Squat (4x10)

*4 working sets of 10 reps. Increasing weight each set.

Session 2

Warm Up:

3 rounds

 20 cal row

15 suitcase deadlifts (each side)

10 inch worm


For Time:

3 Rounds

15 deadlifts (185#/125#)

15 strict HSPU

- Rest 5:00 -

3 rounds:

12 deadlifts (245#/165#)

12 strict HSPU (2" deficit)

- Rest 5:00 -

9 deadlifts (275#/185#)

9 strict HSPU (4" deficit)

Day 2

Session 1

Warm Up:

2 rounds
:30 hard effort assault bike
1:30 easy effort assault bike
100' Banded monster walk
20 air squats
20 ring rows
10 hanging kips from the rig
Front rack mobility if needed.


2 sets
Thrusters 95/65
Pull Ups
*start a new set every 10:00*Masters 55-70: Complete "Fran" once.

Session 2

Workout 1:

2:00 ski
20 alt leg v-ups
5 strict pull ups

Workout 2:

4 rounds
30 GHD Sit Up
3 Rope Climb
(Round 1 and 3 are legless)*Masters 55-70:
4 rounds:
30 Ab mat sit ups
3 Rope climbs

Workout 3:

20:00 for quality
50’ single arm overhead walk
10 single leg RDL (each leg)
10 upright row (each arm)
Side Plank R/L 1:00