The Best Mayhem Athlete Training Programs

Mayhem Athlete training programs are perfect for any athlete that wishes to take their fitness, in any capacity, to the next level.

They have a wide selection for everyone from beginners through to elite athletes covering all areas of fitness including, but not limited to, running, weightlifting, strength, and bodyweight movements.

Largely created by Rich Froning, these programs also encompass the professional experience of other experts that work with Froning and other top CrossFit athletes.

Froning won the CrossFit Games Individual title in 2011, 2012, 2013 and 2014.

He then switched to the team division and went on to win a further 6 times, bringing his collection of first place medals up to a total of 10.

WhichTop Individuals Work with Mayhem Athlete?

Below are a selection of the athletes that use Mayhem Athlete Programming.

• Sam Cournoyer
• Haley Adams
• Baylee Rayl
• Gui Malheiros
• Royce Dunne
• Alex Vigneault
• Kara Saunder
• Tyler Christophel
• Lazar Dukic

Start one of the following programs and you will be in good company.

Mayhem Athlete Training Programs

Browse through and find the perfect program for your exact needs.

Best for beginners

Best for getting stronger

Best for endurance

1. Mayhem Athlete 30 Day Bodyweight Program

Mayhem Athlete’s “M30 Bodyweight in 30 Days” programming requires no equipment and is designed to be completed in 30 minutes from anywhere. The 4-week program, available here as a digital eBook, features 5 days of workouts and 2 rest days, with one of the rest days being active recovery or a bonus workout.

Unlike a lot of training eBooks that merely explain each workout, Mayhem also SHOWS you what to do with helpful demo video links attached to each and every movement. The eBook also includes thorough overviews for the goals of each week, along with daily warm-ups, stretches, and accessory work that can fit into a 30-minute clock.

The Mayhem Athlete programming team is led by Rogue athlete and 10x CrossFit Games champion Rich Froning, Jr., who has made it a goal to provide simple, effective workout options that can benefit all fitness levels.

The guidance and instruction provided in the 30 Day Bodyweight Program also comes with access to the wider Mayhem community, which combines motivational challenges with friendly support to help people reach their fitness goals.

Equipment Needed

• None

2. Mayhem Athlete Burgener Strength – 8 Weeks to get Strong Program

Available here as a digital eBook, the “8 Weeks to Get Strong” program was developed by Mayhem Athlete in association with legendary weightlifting coach Mike Burgener and Burgener Strength.

This proven progression helps athletes improve their Olympic lifts and overall general fitness in a short period of time.

Each day is carefully mapped out with a sequence of workouts, balanced between conditioning and lifting. Recommended warm-up and cool down exercises are also provided.

With this program, Mike Burgener himself walks you through the lifts, giving you a personal session with a world class coach.

The guidance and instruction provided in the 8 Weeks to Get Strong program also comes with access to the wider Mayhem community, which combines motivational challenges with friendly support to help people reach their fitness goals.

Equipment Needed

• Barbell
• Bumper Plates (45s-35s-25s-15s-10s-5s)
• Plyo Box
• Jump Rope
• Pull Up Bar
• Squat Rack
• Bench
• Dumbbells (35s-50s-70s-100s. If you have just one set, you can make do.)
• Kettlebell (35-53-70. If you have just one, you can make do.)
• Rings
• Med ball (20lb / 14lb)
• Air Bike
• Rower
• SkiErg

3. Mayhem Athlete Training Programs: Aerobic Capacity – PR Your Mile Time

Available here as a digital eBook, Mayhem Athlete’s “PR Your Mile” Program is directly adapted from the original program that Coach Chris Hinshaw developed for CrossFit legend Rich Froning to improve his mile time in 2015.

Covering 12 weeks (2 days per week), the program requires no equipment, but can easily be adapted for an air runner machine.

Unlike a lot of training eBooks that merely explain each workout, Mayhem also SHOWS you what to do with helpful demo video links, including a full video overview of the program and a walk through of the warm-up exercises with Coach Hinshaw.

Equipment Needed

• None (Air Runner optional)

4. Mayhem Athlete Couch to Fitness Program

Mayhem Athlete’s “Couch to Fitness” is a 4-week beginner / comeback training program designed with 3 days of full-body workouts and 4 rest days. It’s available here as a digital eBook only.

Unlike a lot of training eBooks that merely explain each workout, Mayhem also SHOWS you what to do with helpful demo video links attached to most movements.

Optional walking workouts are included on rest days, but participants are encouraged to listen to how their body feels before deciding when to go for rest or “active rest.” While no equipment is required for any of this program, some movements might call for an “object.”

This can be anything from a full water bottle to a full laundry detergent container. It is best if you find something that is easy to locate around the house and that has enough weight to challenge you.

Equipment Needed

• None (though some household items are helpful)

5. Mayhem Athlete Training Programs – 30 Day Minimal

Mayhem Athlete’s “M30 Minimal in 30 Days” programming is designed to be completed in 30 minutes with access to limited equipment (two dumbbells, a jump rope, and a plyo box or sturdy chair will do). Available here as a digital eBook, the 4-week program features 5 days of workouts and 2 rest days, with one rest day per week set aside for active recovery or a bonus workout.

The eBook also includes thorough overviews for the goals of each week, along with daily warm-ups, stretches, and accessory work that can fit into a 30-minute clock.

The Mayhem Athlete programming team is led by Rogue athlete and 10x CrossFit Games champion Rich Froning, Jr., who has made it a goal to provide simple, effective workout options that can benefit all fitness levels.

The guidance and instruction provided in the 30 Day Bodyweight Program also comes with access to the wider Mayhem community, which combines motivational challenges with friendly support to help people reach their fitness goals.

Equipment Needed

• 2 Dumbbells
• Jump Rope
• Plyo Box or Chair

6. Mayhem Athlete Training Programs – 30 Days to the CrossFit Open

The digital “30 Days to the CrossFit Open” program was developed by Mayhem Athlete in association with legendary weightlifting coach Mike Burgener and Burgener Strength. Covering a 4 week period, this proven progression helps athletes improve their Olympic lifts and overall general fitness in a short period of time.

Each day is carefully mapped out with a sequence of workouts, balanced between conditioning and lifting. Recommended warm-up and cool down exercises are also provided.

Unlike a lot of training eBooks that merely explain each workout, Mayhem also SHOWS you what to do with helpful demo video links attached to many of the movements.

With this program, Mike Burgener himself walks you through many of the workouts, giving you a personal session with a world class coach.

Equipment Needed

• Barbell
• Bumper Plates (45s-35s-25s-15s-10s-5s)
• Plyo Box
• Jump Rope
• Pull Up Bar
• Squat Rack
• Bench
• Dumbbells (35s-50s-70s-100s. If you have just one set, you can make do.)
• Kettlebell (35-53-70. If you have just one, you can make do.)
• Rings
• Med ball (20lb/14lb)
• Air Bike
• Rower
• SkiErg

Why are Training Programs a Good Idea if You Want to Get Stronger?

Training programs can be a great idea if you want to get stronger because they provide structure, accountability, and progressive overload.

Structure: A well-designed training program will provide you with a clear plan of action and a set schedule for when to perform certain exercises.

This structure can help you stay on track and ensure that you are targeting all of the muscle groups you want to strengthen.

Accountability: Having a program to follow can help keep you accountable to your fitness goals. If you are following a program, you are less likely to skip workouts or cheat on your reps because you have a clear plan in place.

Progressive Overload: A good training program will also incorporate progressive overload, which means gradually increasing the weight or intensity of your workouts over time.

This is important for getting stronger because it forces your muscles to adapt and become stronger in response to the increased stress.

Additionally, a training program can also help prevent injury by ensuring that you are performing exercises with proper form and avoiding overuse or imbalances.

Overall, a well-designed training program can be an effective tool for getting stronger and achieving your fitness goals.

How Can Training Plans Help you Stay Focused and Committed to Your Goals?

Training plans can be extremely helpful in keeping you focused and committed to your fitness goals for a few key reasons:

Clear Goals: Training plans often have specific, measurable goals built in, such as increasing weight lifted, improving speed or endurance, or reaching a certain body fat percentage. Having clear goals can help you stay motivated and focused on what you’re working towards.

Routine: Following a training plan can help provide structure and routine to your workouts. This can help you stay on track, avoid missing workouts, and make it easier to stick to your plan long-term.

Variety: Many training plans include a variety of exercises and workouts, which can help prevent boredom and keep you engaged in your workouts. This variety can also help prevent plateaus and keep your progress moving forward.

Training plans can be a great tool for staying focused and committed to your fitness goals. They provide structure, clear goals, variety, and accountability, all of which can help keep you motivated and on track.

Best for beginners

Best for getting stronger

Best for endurance

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