Why does this program exist?

This Strength Bias will focus on building 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. Rich and Mayhem Teams do very well in events with heavier weights for a reason.

Who is this for?

The Strength Bias is made for individuals that are already well rounded is some areas but do not have competitive enough numbers thier lifts (Snatch, Clean and Jerk, Press, Deadlift, Front Sqaut, and/or Back Squat). They may have some success in workouts with gymnastics, lighter loads, and/or high metabolic conditioning. These individuals may struggle more with heavier weights and medium/heavy conditioning workouts. This Bias will focus on improvements in these areas.

Program focuses on building strength how Rich has and still does

Includes classic strength, EMOMs, metcons, Olympic Lifting, Powerlifting, Dballs, Sandbags, Carries, etc.

For those struggling with 1 rep maxes, cycling heavy weights, or medium weights in metcons

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 $49.99/month


Day 1

Snatch (7x3 @75%)
Snatch Pull (4x3 @80%)
Snatch Grip Deadlift (3x3 @95%)
Back Squat (5x5 @75%)

5 rounds:
5 dumbbell hang squat snatches, left arm (70/45)
5 dumbbell hang squat snatches, right arm (70/45)
5 dumbbell thrusters (70/45)
200-m run

4 sets
10 weighted glute ham raise
20 reverse hyper

Day 2

Warm Up:
*15:00 for quality*
1:00 cardio machine
1:00 handstand hold
10 dumbbell single leg deadlift R/L
10 single arm dumbbell press R/L

Power Clean (5x3 @75%)
Push Press (5x3 @75%)
Push Jerk (5x3 @65% of push jerk)

8 Rounds
8 Strict HSPU
10 Deadlift (205/135)
12 Toe-to-bar
-Rest 1:00 b/w rounds-