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Why does this program exist?

If you have ever wondered what Rich would do if he could go back in time and program for his younger self as he began competing, this is it. This is programming from Rich for those beginning to take competition seriously or that want to take their fitness to the next level.

What does this program look like?

The Mayhem Compete program is on of the complete programs we offer for the serious fitness competitor. 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 during the Open and/or Sanctionals. Mayhem Compete is very challenging and will push you to your limits, but will take those who trust the process further than they thought they could ever go.

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 Open Prep in SugarWOD (all still for $49.95/month).

Who is this program for?

We suggest this program for only athletes that have competed in multiple Open seasons. It is very well suited for those looking to make a Sanctional, improve their placement in online qualifiers, or just love suffering a lot on a daily basis.

How long will it take each day?

This program will usually take around 2-3 hours to complete each day and may need to be broken up into 2 sessions.

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! 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).

Where is the “Open Prep” Program?

“Open Prep” is now housed in the Compete program!

We have offered the Open Prep track for a number of years now! Many have seen success following it for increasing fitness and improving their placement in the Open. "Open Prep" is similar to "Compete", but tailored for athletes looking to improve their placement in the Open or local competitions, and may not have the time to complete all of Compete programming or are not used to the volume quite yet. For simplicity and in the interest of making the Mayhem Athlete Community even better, we house the "Open Prep" track within the "Compete" track in SugarWOD. We will make it very clear when weights and/or volume may be adjusted for those of you following "Open Prep" To be clear for those of you following Open Prep, you will get the same workouts each week. They will just be under the "Compete" workout track. This will allow us to serve you better.

Through this, we can offer an even better and more robust leaderboard each day for those of you who enjoy logging results. It will also help increase interaction amongst all Mayhem Athletes!

The main difference for those following "Open Prep" are Strategic decreased loading and/or volume for Open Prep athletes. For “Open Prep” the total daily workout time is done in 90-120 minutes and doable in one session (while Compete is usually 2-3 hours and is ideally 2 sessions)

If you do the "Open Prep" version of a workout and it differs from the "Compete" then you can still click "Rx'd." Just comment you did "Open Prep" in your comments of the scoring in SugarWOD.

How do I know if I should do "Open Prep" or "Compete"?

1. Always refer to the Target Times and Time Caps! If you can consistently finish within the Target Time and Time Cap frame for workouts in "Compete" then go for it! Otherwise, you can drop to the "Open Prep" version of the workout when needed.

2. If you have been doing "Open Prep" or at least the first session of "Compete" for 2-3 months, have seen consistent progress, and are ready for more of a challenge, then you can consistently follow the "Compete" programming. OR if you have competed in 2+ Competitions as Rx'd (the Open counts) and are used to training for 2+ hours for 4-5 days/week.

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

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 the program “What’s Rich Doing” - which is exactly what Rich does. 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?

What should I do if I am handling the program well but have one area of weakness (like strength or conditioning)?

Check out Mayhem Strength here OR Mayhem Aerobic Capacity here which are included with your Competitor Package and will show up in your SugarWOD workout tracks!

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 (225#/155#)
15 strict HSPU
- Rest 5:00 -
3 rounds:
12 deadlifts (275#/185#)
12 strict HSPU (2" deficit)
- Rest 5:00 -
9 deadlifts (315#/225#)
9 strict HSPU (4" deficit)

Day 2

Session 1

Workout 1:

2K row (+6-8 sec slower than your 2K PR pace)

 - Rest 3:00 -

 Squat clean EMOM (2 reps per min)

 * start at 70% and add 10# until failure

 - Rest 3:00 -

 1K row (hard effort)

Workout 2:

50 Toe-to-bar
50 ab mat sit-ups
50 GHD

Session 2

Warm Up:

2 rounds
1:00 air squat
1:00 ring row
1:00 step back lunge
1:00 side plank (each side)


30 wall balls (20/14)
10 burpee box jump overs (24/20)