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Who is it For?
Mayhem Everyday Athlete is for people who want smart, effective training without spending hours in the gym. You’re not chasing competition. You just want to get stronger, fitter, and stay consistent. The workouts are built to fit into real life, whether you train before work, on your lunch break, or after the kids go to bed.
What You Get
- Daily training sessions that take 30 to 60 minutes, built to fit your life.
- Warm-ups, workout notes, and clear intent for every session.
- Structured cycles to build strength, stamina, and capacity over time.
- Optional tracks for extra lifting, skill work, or conditioning.
- Video demos and coaching tips inside the Mayhem app.
- Progress tracking with leaderboard and accountability tools.
- A community of everyday athletes training to stay ready.
Included
Programs
Sample Programming
Monday
1. 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
2. Movement Prep/Activation
- Echo Bike
- Arms & Legs: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
- 10 Step Back Lunge
- Legs Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
- 10 Step Back Lunge
- Arms Only: 40 Sec Easy, 20 Sec Mod, 10 Sec Fast
-Then-
Warm up to lunge workout weight.
3. Workout Prep
- 1 set (at workout pace):
- 5/4 Calorie Echo Bike
- 10ft Front Rack Walking Lunge (at workout weight)
(No Pause/step through)
Komodo Dragon (4 sets):
- 25/20 Calorie Echo Bike
- 100ft Front Rack Walking Lunge (2x35/25)
- Rest 2 minutes between sets
Power Clean:
- 3 sets of 3 Power Cleans @65-70% 1RM
- 2 sets of 2 Power Cleans @75-80% 1RM
- 3 sets of 1 Power Cleans @80% 1RM
3-5 minutes of easy cardio:
- 20x Shoo the Cat
- 1 Minute Couch Stretch
Tuesday
1. Movement Prep/Activation
3 Sets:
- 1 Minute Easy Run
- 3 Burpee
- 1 Minute Easy Ski (OR Row)
- 3 Box Jump w/Step Down (increasing height)
2. Workout Prep
1 set (at workout pace):
- 1 Shuttle Runs (50ft)
- 2 Burpee Box Jump Over (24/20)
- 4 Calorie Ski (OR Row)
Iguana (5 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%
3-5 minutes of easy cardio:
- 1 Minute Dorsiflexion Matrix
- 15x Bootstrappers
- 1 Minute Ring Lat Stretch
Wednesday
1. 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
2. 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
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?
The Everyday Athlete Program is for beginners, busy professionals, and functional fitness enthusiasts who want effective, structured training in 30-60 minutes or less without sacrificing results.
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?
30 - 60 minute training options are included.
What if I need more training?
We recommend switching to our Mayhem Competitor Package that provides more volume for athletes wanting to up their training intensity.
Can I cancel?
Yes! You can cancel at anytime in the SugarWod app.
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