Why does this program exist?

We wanted to offer a program for individuals that have less time to train and/or have limited equipment.

What does this program offer?

This program is for anyone that works out regularly and has just an hour to train each day. It will assist with improving overall work capacity all while still developing overall fitness.
It will include a warm up, workout, and cool down with each minute laid out so you can get in and out of the gym in a timely manner.
While most days will include a traditional workout for time or AMRAP, there will also be strength training (Olympic or Power Lifts) 2-3 days/week.

How long will it take each day?

60 minutes! That's it. We promise. Everyday.

Who can do this program?

You can do this program if you can do most basic movements included in typical CrossFit programming and have most of the equipment listed below

It consists of 5 days of training each week.
The ONLY equipment you will need to this program regularly:

Bumber Plates (45s-35s-25s-15s-10s-5s)
Jump Rope
Pull Up Bar
Dumbbells (20s-35s-50s. If you have just one set, you can make due.)
Kettlebell (35-53-70. If you have just one, you can make due.)
Rings, Medball (20/14)
Rack (only for heavy squats/presses)

Advanced daily programming by Rich Froning

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

Starting at $49.99/month

What should I do ff I am handling this program well and want more of a challenge?

You would be well suited for Mayhem Open Prep! You can try the free 7 day trial anytime!

What should I do this program is too advanced or I don’t have all the equipment needed?

You would be would probably really enjoy M30! It requires no equipment and is only 30 minutes a day of body weight exercises.

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

Check out one of our bias programs to attack those weaknesses!

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


Day 2 2-01.png

Day 1

Warm Up
10 Burpee
8 Strict Pull Up
4 Thrusters with Barbell
*gradually add intensity and weight to thruster

6 Rounds
12 Burpee Box Jump
9 Chest to Bar
6 Thruster (95/65)
*New round every 5:00 or AMRAP

Day 2 2-01.png

Day 2

Warm Up
10 inch worm
10 iron cross (laying prone with arms out bring opposite leg to hand)
10 Front Squat Barbell
10 Shoulder Press

25 mins
Front Squat 115/75
Shoulder to Overhead 115/75
*5:00 Cap

- Rest 5:00 -

Front Squat 135/95
Shoulder to Overhead 135/95
*5:00 Cap

- Rest 5:00 -

Front Squat 155/105
Shoulder to Overhead 155/105
*5:00 Cap