Who is it for?
This is for athletes who take training seriously. Whether you’re chasing a podium at your local comp or preparing for the next stage of the season, you need a program built for more than just fitness.
Mayhem Compete is for athletes who treat this like a sport.
What You Get
- Complete weekly programming with warm-ups and intent notes.
- Structured periodization around the CrossFit Games season.
- Additional training tracks for extra lifting, skills, or aerobic work.
- Video demos and daily guidance inside the Mayhem app.
- Built-in leaderboard and accountability features.
- Community of like-minded athletes training with purpose.
Sample Programming
Monday
1. Crossover Symmetry Activation OR Banded 7s
- 7 reps each
2. Mayhem Hip Halo Activation
- 10 Slide Step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Movement Prep/Activation - Echo Bike + Lunges
4. Workout Prep - 1 Set (at workout pace):
- 5/4 Calorie Echo Bike
- 10ft Front Rack Walking Lunge (at workout weight)
5. Barebell Prep & Workout Definition
Komodo Dragon (5 sets):
- 25/20 Calorie Echo Bike
- 75ft Front Rack Walking Lunge (2x50/35)
- Rest 1:1 between sets
Power Clean + Push Jerk:
- 3 sets (3+3) @65-70%
- 2 sets (2+3) @75-80%
- 3 sets (1+1) @80+%
Deadlift:
- EMOM 5 min: 6 reps @ 7-7.5/10 RPE
- EMOM 5 min: 4 reps @ 8-8.5/10 RPE
Back Squat:
- 5 singles (as heavy as possible)
3-5 minutes of easy cardio:
- 20x Shoo the Cat
- 1 Minute Couch Stretch
Tuesday
1. Crossover Symmetry Activation OR Banded 7s
- 7 reps each
2. Mayhem Hip Halo Activation
- 10 Slide Step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Movement Prep/Activation - Running & Ski Erg
4. Workout Prep - 1 Set (at workout pace):
- 1 Shuttle Run (50ft)
- 2 Burpee Box Jump Over (24/20)
- 4 Calorie Ski (OR Row)
Iguana (6 sets):
- 6 Shuttle Runs (50ft)
- 12 Burpee Box Jump Over (24/20)
- 18 Calorie Ski (OR Row)
- Rest 1:1 between sets
Split Jerk:
- EMOM 10 min
- 3-3-2-2-2-1-1-1-1 reps
- Start at 55-60% build to 80-85%
Straddle Seated Dumbbell Z Press & Barbell Row:
- 3 sets each:
- Z Press: 10-12 reps @ 6-6.5/10 RPE
- Bent Over Row: 5 reps @ 8.5-9/10 RPE
3-5 minutes of easy cardio:
- 1 Minute Dorsiflexion Matrix
- 15x Bootstrappers
- 1 Minute Ring Lat Stretch
Wednesday
1. Crossover Symmetry Activation OR Banded 7s
- 7 reps each
2. Mayhem Hip Halo Activation
- 10 Slide Step R/L
- 10 Forward/Backwards Walk R/L
- 10 Glute Bridges
- 10 Single Leg Glute Bridges R/L
- 10 Bird Dogs R/L
- 10 Squats
3. Barbell Prep
- Burgener Warm-up & Skill Transfer Snatch
Snatch Progression:
- 3 Singles @ 65-70%
- 3 Singles @ 70-75%
- 3 Singles @ 75-80%
- 3 Heavy Singles
DB Complex:
- 3 sets of 5 DB Snatch (R) + 5 Hang Double DB Snatch
+ 5 DB Snatch (L) + 5 Hang Double DB Snatch
- RPE 6/10
Back Rack Good Morning & Cossack Squat:
- 3 sets of (1+2) x 5 reps @ 5-6/10 RPE
Bearded Dragon
3 Sets:
AMRAP 6 Minutes
7 Power Snatches (115/80)
14/11 Calorie Row (OR Ski)
48 Double Unders
-rest 2 minute b/t sets-
3-5 minutes of easy cardio:
- 1 Minute Quadruped Forearm Stretch
- 2x 10 Reverse Leg Raises
- 1 Minute Calf & Big Toe Stretch
FAQ
Who’s the program designed for?
Mayhem Compete is designed to help athletes at all levels to improve in CrossFit. Including gymnastics, strength, aerobic capacity, bodybuilding. This package has everything needed to help athletes compete at any competition level.
Do I get any other tracks with this program?
Yes! You also get Mayhem Burgener Strength, Mayhem Aerobic Capacity, Mayhem Masters, What's Rich Doing?, Mayhem 60, Mayhem 30, Bodyweight & Minimal, Mayhem Scaled, Mayhem BodyBuilding and Mayhem Everyday Hero.
What’re the gym requirements?
Barbell, Bumper Plates (45s-35s-25s-15s-10s-5s), Box, Jump Rope, Pull Up Rig, 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 (20/14), Assault Bike, Sled and Rower
What happens if I miss a day?
Our tracks are designed so that if you miss a day you can jump back in and pick it back up. You will not be penalized for missing sessions.
How much time do I need?
1:30-2 Hours. If not enough time use Mayhem 60.
What is Mayhem 60?
Mayhem 60 is a slightly modified Compete track for athletes who want to compete and improve in CrossFit but are limited to time. The program has everything ordered and listed in time. You are guaranteed to be done in 60 minutes.
What if I'm a Master?
Mayhem Masters (included in Compete) has everything needed to help Masters Athletes compete at any competition level, but in the Masters age groups! We tailor all the training to the Masters athlete’s needs to keep peak fitness and longevity in mind. With over 400 Masters athletes sent to the Games through this track, it's the best fitness program in the space for Masters.
Can I cancel?
Yes! You can cancel at anytime in the SugarWod app or contact us at programs@mayhemnation.com for further assistance.
