Skip to content

Why does this program exist?

Mayhem Burgener Strength offers athletes a way to build strength the way Rich has throughout his CrossFit career. It will focus on making improvements in the Olympic and Power Lifts, as well as cycling heavy weights in a variety of ways. The Burgeners have build world class Olympic lifters for years and now offer it in a unique way with Mayhem. Also, Rich and Mayhem Teams do very well in events with heavier weights for a reason.

What does this program look like?

Mayhem Burgener Strength focuses on building strength how the Burgeners have and still do. This includes a heavy focus on Olympic lifting, Core & Accessory Work, classic strength training, as well as Mayhem's metcons and conditioning still offered to improve fitness as well!  Each day’s strength training and workouts include warm ups, cool downs, workout notes, and videos with explanation and demonstrations that clearly explain the intended stimulus, target scores, time caps, movements, scaling options and more.

Who is this program for?

Mayhem Burgener Strength is made for individuals that are primarily looking to improve their technique and strength in the Snatch, Clean and Jerk, Press, Deadlift, Front Squat, Back Squat, and/or Overhead Squat.
This may include those who have experienced some success in workouts with gymnastics, lighter loads, and/or high metabolic conditioning, but need to improve their lifts. These individuals may struggle more with 1 rep maxes, cycling heavier weights in general, and/or moving medium to heavy loads during metcons. This program will focus on improvements in these areas!

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?

Most days take about 2 hours depending on the time of the year.

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.” Strength training and 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).

What should I do if this program is too advanced?

Check out our Mayhem Scaled here! OR Mayhem 30 here!

What should I do if I want more of a challenge?

Check out one Mayhem Compete here or What’s Rich Doing here! which are included with your Competitor Package and will show up in your SugarWOD workout tracks!

What should I do if I am handling the program well but want to work more on conditioning?

Check out 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 and the Mayhem Athlete Team

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

Starting at $49.95/month

QUESTIONS? CLICK HERE: FAQ

SIGN UP FOR A 7 DAY FREE TRIAL

- SAMPLE PROGRAMMING -

Day 1

Movement Prep:

3 sets:
10x Wallsit DB Strict Press
20x Banded Pull Apart (Palms up) x 20 reps
5x 1x OHS + 1x Sots Press (light)
then:
Junk Yard Dog

Barbell Prep:

1) Snatch Burgener Warm Up
2) Snatch Skill Transfer Exercises
3) 3x High hang snatch + 3x hang snatch + 3x snatch
*3-5 reps at each movement for BWU and STE

Workout:

1) Power Snatch + Hang Snatch + Snatch
2 sets x 1+1+1 reps @ 70% 1RM snatch
3 sets x 1+1+1 reps @ 75% 1RM snatch.
2) Snatch Balance
2 sets x 3 reps @ 75% 1 RM snatch
3 sets x 3 reps @ 80% 1 RM snatch
3) Back Squat
5 sets x 5 reps @ 80% 1 RM back squat.
4) High Hang Clean Shrugs
5 sets x 5 reps @ 120% 1 RM clean.

Metcon/Conditioning

10:00 AMRAP
3-6-9-12. . .
Devils Press (2x50/2x35)
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press -Rest 5:00-
5:00 AMRAP
3-6-9-12. . .
Burpee Box Jump Over (24"/20")
*10 Dumbbell Snatch (50/35) after each set of Box Jump Overs (24/20)

Day 2

Movement Prep:

1) Junk Yard Dog

Movement Prep:

1) Clean Burgener Warm Up
2) Front Squat Skill Transfer Exercises
3) 3x high hang clean + 3x hang clean + 3x clean
*3-5 reps at each movement for BWU and STE

Workout:

1) 3 Position Clean (1x hang clean + 1x clean below the knees, 1x clean from the floor)
2 sets x 1+1+1 @ 75% 1 RM clean
3 sets x 1+1+1 @80% 1 RM clean
Rest 2 minutes between sets
2) Rack Jerk
2 sets x 3 reps @ 75% 1 RM jerk
3 sets x 3 reps @ 80% 1 RM jerk
Rest 90 seconds between sets
3) Clean Pulls
2 sets x 5 reps @ 95% 1 RM clean
3 sets x 5 reps @ 100% 1 RM clean
Rest 2 minutes between sets
4) Romanian Deadlift
5 sets x 7 reps @ 90% 1 RM clean
Rest 2 minutes between sets

Core:

1) 4 sets, not for time:
15 banded tall kneeling pallof press (each side)
20 Ketlelbell slashers (each side) (light)
30 Second banded Side plank (each side)

Metcon/Conditioning:

Run
4 Sets
3:00 (Moderate)
2:00 (Moderate/Fast)
1:00 (Fast)
-Walk 1:00 between sets-

Day 3

Movement Prep:

3 sets:
8x Tempo Lateral Banded Goblet Squats (33X1)
10x Single Arm DB Row on parallette, each arm
10x Glute Bridge DB Floor Press
then:
Junk Yard Dog
Barbell Prep
1) Snatch Burgener Warm Up
2) Snatch Skill Transfer Exercises
3) 3x High hang snatch + 3x hang snatch + 3x snatch
*3-5 reps at each movement for BWU and STE

Workout

1) Snatch + Snatch Pull:
2 sets x (3+2) reps @ 75% 1RM snatch.
3 sets x (3+2) reps @ 80% 1RM snatch
2) Power Clean + Hang Clean + Clean
2 sets x (1+1+1) @ 70% 1RM clean
3 sets x (1+1+1) @ 75% 1RM clean
3) Back Squat
5 sets x 6 reps @ 75% 1 RM back squat

Metcon/Conditioning

2 sets
10 Muscle Ups
100' Double Kettlebell Front Rack Walking Lunge (2x53/2x35)
100' Handstand Walk
100' Double Kettlebell Front Rack Walking Lunge (2x53/2x35)
10 Muscle Ups
-Rest 5:00 b/t sets-