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COMPETITOR // OPEN PREP

OPEN PREP 10 DAY FREE TRIAL

• Workouts programmed, tested, and improved by Rich and the Mayhem Athlete Team

• Similar to Mayhem Compete, but tailored for athletes For those looking to improve their placement in the Open or local competitions

• 5 days a week of one 1.5-2 hour Session per day with 1 active recovery and 1 rest day

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SEE OUR SAMPLE PROGRAMMING

The bad news...

Very few love performing the Open workouts, and enduring 5 weeks of pain (especially if you repeat the workouts multiple times). But many of us do enjoy training for the Open and seeing the hard work from months of preparation in the off-season pay off. For over 99% of CrossFit athletes, the goal is to attack weaknesses and move up the leaderboard or see tangible fitness gains every year.

The good news...

Mayhem Open Prep can help you see the progress each year in your fitness! Open Prep is challenging and may push you to your limits, but will take those who trust the process further than they thought they could ever go.

It will assist with improving overall work capacity all while still developing every component of fitness. Training includes everything that appears in the Open each year and potential movements that could come up in future Open seasons.

Programming includes metcons, strength, gymnastics, conditioning, and more to fully equip the fitness athlete. This program will contain a specific order of workouts, so athletes will know the order to complete the workouts and how to optimize training each day.

Those subscribed to Open Prep will also gain access to Compete in SugarWOD (all still for $49.95/month).

Who is this for?

The athlete looking to compete during the Open, Local Competitions, Online Qualifiers and/or Sanctionals.

This program is targeted for the athlete who has not been to a Sanctional or to the CrossFit Games. This is for athletes that still wants to do as well as possible in the CrossFit Open or simply continue to improve every day.

How long will it take each day?

This program will usually take around 1-2 hours to complete each day.

Do I gain access to other programs with this program?

Yes! You get ALL of our programs when you purchase this program!
That includes What’s Rich Doing, Mayhem Compete, Open Prep, Mayhem Strength, Mayhem Aerobic Capacity, Mayhem Masters, Mayhem 60, Mayhem Scaled, and Mayhem 30!

How many days of programming are there each week?

We provide programming EVERYDAY! We do follow the traditional schedule 5 days on and 2 days “off.” Workouts are included Monday, Tuesday, Wednesday, Friday and Saturday.. Thursdays are an active recovery day (often having the option of a swim, movement quality session, or yoga) and Sundays are a full rest day (with an optional, easy cardio workout).

How to know if I should switch from Mayhem Open Prep to Mayhem Compete?

• If you have been following Mayhem Open Prep for at least 6 months, have seen consistent progress, and are ready for more of a challenge.

• Or if you have competed in at least 2 Open Seasons and are used to training for 2-3 hours for 4-5 days a week.

What should I do if this program is too advanced?

Check out our Mayhem 60, Mayhem Scaled, Or Mayhem 30 Program!

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

Check out Mayhem Strength here OR Mayhem Aerobic Capacity which are included with your Competitor Package and will show up in your SugarWOD workout tracks!

Advanced daily programming by Rich Froning

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

Starting at $49.95/month

QUESTIONS? CLICK HERE

SIGN UP FOR A 10 DAY FREE TRIAL

SAMPLE PROGRAMMING

Day 1

Weightlifting:

Front Squat (10x2@80%)

 Bench Press (10x2@80%)

Workout 1:

For Time:
30 SHSPU
60 T2B
90 Double Unders
120 Wall Balls (20/14)

Core / Stability:

Accumulate 5 min Plank (elbows)

Accumulate 5 min Dang Hang (Bar)


Accessory Work:

10 rds (each)
20 Yard Right Arm Farmer carry
20 Yard Left Arm Farmer carry
*Use weight you can maintain a consistent walk*

Day 2

Workout 1:

"Ghost"
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
- 1 minute rest -
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.

Weightlifting:

Power Clean + Push Jerk (Work up to a Heavy)
3x3 @ 70%
3x2 @ 85%
3x1 @ 90%
Clean Pull (5x3 @105%)

Workout 2:

For Time:
21-15-9
Thrusters (135/95)
4-3-2
Rope Climbs

Core / Stability:

5 rds
1 min HS Hold
1 min Plank