The Mayhem Masters Program will prepare Masters Athletes (ages 35 to 70) for the Open, Masters Qualifier, and CrossFit Games Masters Division. Like the Mayhem Competitors, Mayhem Masters will take a step back to focus on skill development, strength development, and engine building. The main difference is the Mayhem Masters will scale back some of the loading and volume to allow the recovery that Masters athletes need.


  • Access to Rich’s daily programming

  • Wodify account for tracking and logging workout results.

  • Starting at $50/month

  • * If you already have a Wodify account at another gym, you can use the same email to sign up for the What’s Rich Doing? program.

  • QUESTIONS? CLICK HERE: FAQ


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DAY 1

Conditioning:
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.

Weightlifting:
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

Workout:
For Time:
3 Rounds
15 deadlifts (185#/125#)
15 strict HSPU
- Rest 5:00 -
3 rounds:
12 deadlifts (245#/165#)
12 strict HSPU (2" deficit)
- Rest 5:00 -
9 deadlifts (275#/185#)
9 strict HSPU (4" deficit)

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DAY 2

Session 1

Warm Up:
2 rounds
:30 hard effort assault bike
1:30 easy effort assault bike
100' Banded monster walk
20 air squats
20 ring rows
10 hanging kips from the rig
+
Front rack mobility if needed.

Workout:
2 sets
Fran
21-15-9
Thrusters 95/65
Pull Ups
*start a new set every 10:00*Masters 55-70: Complete "Fran" once.

Session 2

Workout 1:
AMRAP 10
2:00 ski
20 alt leg v-ups
5 strict pull ups

Workout 2:
4 rounds
30 GHD Sit Up
3 Rope Climb
(Round 1 and 3 are legless)*Masters 55-70:
4 rounds:
30 Ab mat sit ups
3 Rope climbs

Workout 3:
20:00 for quality
50’ single arm overhead walk
10 single leg RDL (each leg)
10 upright row (each arm)
Side Plank R/L 1:00