WODs

We use the awesome SugarWOD app to track our daily progress and log our workouts.

Workouts are released every night at 6 pm the day before.

Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!

Thursday, Mar 28
Workout of the Day
Deadlift 1x1 (Load)
15 Minutes to Find:

1 Rep Max Deadlift
Out of the Box (Time)
Teams of Two:

For Time:
4000m Row (M/M Team)
3400m Row (F/F Team)
3600m Row (M/F Team)

Time Cap: 22 Minutes
**Repeat from Jan 7,2021
Mobility (Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day (Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
THURSDAY OVERVIEW (Not Scored)
Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.

Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Monostructural/Metcon Warm-up (Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Metcon (Calories)
3 sets
2:30 AMRAP
3 Power Cleans (185/125)
10 Bar Facing Burpees
Max Calorie Assault Bike

-rest 2:30 between sets-

-rest 5 min-

@17:30
For Time:
9 Power Cleans (185/125)
30 Bar Facing Burpees
Total Assault Bike Calories Accumulated from 3 sets in Part 1*

*The calories completed in part 2 will differ from athlete to athlete. It will be YOUR total max calories completed in section 1 across all three sets.

Score = Assault Bike Calories from each set in Part 1. Comment your part 2 time in the comment section of your result box.
Monostructural: (Time)
For Time:

1000/800m Row
20 Box Clear Overs 24/20"
1000/800m Ski
20 Box Clear Overs
2000m/1600m C2 Bike Erg
20 Box Clear Overs 24/20"
Cooldown/Mobility (Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Endurance
Out of the Box (Calories)
30 AMRAP

Max Calorie C2 Bike Erg
**Every 15 Cals complete:
5-10-15 yard shuttle run
Wednesday, Mar 27
Workout of the Day
Power Snatch 10x2 (Load)
10 EMOM

2 Power Snatches @70-75%
Reading Rainbow (Time)
For Time:

5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry 70s/50s after each set

Time Cap: 15 Minutes
Mobility (Not Scored)
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
*Competitor's Track
Dumbbell Strict Press + Dumbbell Push Press + Dumbbell Pause Push Jerk (Load)
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

*Dumbbell Pause Push Jerk: Pause for 2 seconds in the receive.
Pause Squat Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk (Load)
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk

*Pause Squat Clean: Pause in receive for 2 seconds.
**Pause Jerk Dip: Pause in bottom of dip for 2 seconds.
***Pause Split Jerk: Pause in split jerk for 2 seconds.
Clean & Jerk (Load)
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
Floating Clean Pull (Load)
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
Cool Down (Not Scored)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Body Building
Functional Pump (Legs & Core) (Other / Text)
INSTRUCTIONS!

Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).

Please click on "Workout prep notes available" directly to read the instructions before doing the workout!

10 Sets (1 set every 3 minutes)
20/16 Calorie Standing Bike Erg
5 Back Squats (start at 50-60% of 1RM and add 5-10lbs each set)

-rest as needed-

10 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge


30 MINUTES VERSION (or less):
6 Sets (1 set every 3 minutes)
20/16 Calorie Standing Bike Erg
5 Back Squats (start at 60% of 1RM and add 5-10lbs each set)

-rest 6 minutes-

6 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull (Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Bodybuilding RPE Scale (Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Leg Day Warm-up (Not Scored)
Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat (Load)
4 sets: 8 Reps – 65% of 1RM (deload)

*Rest 2:00-2:30 b/t sets
Deadlift (Load)
4 sets: 8 Reps – 65% of 1RM (deload)

*Rest 2:00-2:30 b/t sets
DB Box Step-Ups (Load)
3 sets: 12 Reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets
Barbell Romanian Deadlift (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise (Load)
3 sets: 15-20 reps – RPE 8

*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day (Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 2 Day 2 (Not Scored)
https://www.youtube.com/watch?v=EAcYS9_JOm4
Warm Up (Not Scored)
1) Crossover Symmetry OR Banded 7s

2) Mayhem Hip Halo Activation
* 10 Side 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

3) Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys
10 Single Arm Press (each side, moderate)
Dumbbell Strict Press + Dumbbell Push Press + Dumbbell Pause Push Jerk (Load)
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 6.5/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7/10 RPE
5 Dumbbell Strict Press + 5 Dumbbell Push Press + 5 Dumbbell Pause Push Jerk @ 7.5/10 RPE

*Dumbbell Pause Push Jerk: Pause for 2 seconds in the receive.
Pause Squat Clean + Hang Clean + Pause Jerk Dip + Pause Split Jerk (Load)
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 65% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 70% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Clean and jerk
1 Pause Squat Clean + 1 Hang Squat Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80-80+% 1 RM Clean and jerk

*Pause Squat Clean: Pause in receive for 2 seconds.
**Pause Jerk Dip: Pause in bottom of dip for 2 seconds.
***Pause Split Jerk: Pause in split jerk for 2 seconds.
Clean & Jerk (Load)
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 85% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
Floating Clean Pull (Load)
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
5 Floating Clean Pulls @ 90-95% 1 RM Clean and Jerk
Cool Down (Not Scored)
1-2 minute Hamstring Smash (each side)
2 minute Seated QL Stretch (each side)
Tuesday, Mar 26
Workout of the Day
Back Squat 1x1 (Load)
15 Minutes to Find:

1 Rep Max Back Squat
The Magic School Bus (Reps)
10 AMRAP

3-6-9-12-15. . .
Burpee Chest to Bar Pull Up
Box Jump Over 30"/24"
Mobility (Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
*Competitor's Track
Out of the Box (Calories)
30 AMRAP

Max Calorie C2 Bike Erg
**Every 15 Cals complete:
5-10-15 yard shuttle run
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull (Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
Bodybuilding RPE Scale (Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Back & Bicep Warm-up (Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups (Load)
4 sets: 8 Reps – 65% of 1RM (deload)

*Rest 2:00-2:30 b/t sets

**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
Body Row on Racked Barbell (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Lat Pulldowns (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Ring Curls (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip Bicep Curl (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps (Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Strict Pullups @ moderate weight – maintain quality
10 Body Row on Racked Barbell @ Moderate weight – maintain control and quality
10 Lat Pulldowns @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-
Endurance
The Magic School Bus (Time)
Teams of 2
1600m run together
Then
8 rounds (4 rounds each 1:1)
8 alternating dumbbell snatches 70/50
8 Burpees

1200m run
6 rounds (3 rounds each 1:1)
6 alternating dumbbell snatches 70/50
6 Burpees

800m run
4 rounds (2 rounds each 1:1)
4 alternating dumbbell snatches 70/50
4 Burpees

400m run
Monday, Mar 25
Workout of the Day
Bench Press 1x1 (Load)
12 Minutes to Find:

1 Rep Max Bench Press
Schoolhouse Rock! (Time)
3 Rounds For Time:
27 Air Squats
21 GHD Sit Ups
15 Deficit Push Ups (4"/2")

-Rest 3:00-

3 Rounds For Time:
27 Air Squats
21 Toes to bar
15 Ring Dips

Total Time Cap: 23 Minutes (10 Minutes Per Workout)
Mobility (Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
*Competitor's Track
High Hang Muscle Snatch (Load)
5 High Hang Muscle Snatch @ 5.5/10 RPE
5 High Hang Muscle Snatch @ 5.5/10 RPE
5 High Hang Muscle Snatch @ 5.5/10 RPE
High Hang Pause Snatch + Hang Snatch + Overhead Squat (Load)
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65% 1 RM Snatch
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70+% 1 RM Snatch

*High Hang Pause Snatch: Pause in receive for 3 seconds.
Pause Snatch (Load)
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 85% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch

*Pause in receive for 2 seconds.
Front Squat 5x5 (Load)
Front Squat + :20 Isometric Hold @ 4" Quarter Squat

#1: 5 reps @ 50% + :20 Hold
#2: 5 reps @ 55% + :20 Hold
#3: 5 reps @ 60% + :20 Hold
#4: 5 reps @ 65% + :20 Hold
#5: 5 reps @ 65% + :20 Hold

**Goal is Heavier than last week
Optional: Successory (Checkbox)
3 Sets
14 Barbell Overhead Carry Walking Lunges (7 each leg)
20 Single Arm Kettlebell Swing (10 each arm)
10 Seated Straddle-legged Double Dumbbell Shoulder Press
Body Building
Functional Pump (Push & Pull) (Other / Text)
INSTRUCTIONS!

Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).

Please click on "Workout prep notes available" directly to read the instructions before doing the workout!

AMRAP 10 Minutes
10/8 Calorie Row
10 Push Ups
-rest 5 minutes-
AMRAP 10 Minutes
5 Strict Pull Ups
10 Dumbbell Bench (2x50/35)
-rest 5 minutes-
AMRAP 5 Minutes
Max Renegade Rows (2x50/35)

-rest as needed-

3 sets:
8 Inclined Barbell Bench Press (moderate/heavy)
12 Lat Pull Downs (moderate)
-90 seconds recovery on the Ski (or Row) between sets.


30 MINUTES VERSION (or less) :
AMRAP 8 Minutes
10/8 Calorie Row
10 Push Ups
-rest 4 minutes-
AMRAP 8 Minutes
5 Strict Pull Ups
10 Dumbbell Bench (2x50/35)
-rest 4 minutes-
AMRAP 4 Minutes
Max Renegade Rows (2x50/35)
Mayhem BodyBuilding | Monday - Upper Body Push (Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
Bodybuilding RPE Scale (Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Mayhem Bodybuilding Info, Goals & More (Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest & Tricep Warm-up (Not Scored)
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Bench Press (Load)
4 sets: 8 Reps – 65% of 1RM (deload)

*Rest 2:00-2:30 b/t sets
1:1:2 Incline DB Bench (Load)
3 sets: 15 - RPE 7

*Rest 1:00-1:30 b/t sets
Burgener Strength
Burgener Strength Week 2 Day 1 (Not Scored)
https://www.youtube.com/watch?v=uA9DUf-Ueek
For Affiliate, omit the Front Squats
Warm Up (Not Scored)
1) Crossover Symmetry OR Banded 7s

2) Mayhem Hip Halo Activation
* 10 Side 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

3) Burgener Warm up Snatch
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”

4) Skill Transfer Exercises Snatch
3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”

5) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Optional: Successory (Checkbox)
3 Sets
14 Barbell Overhead Carry Walking Lunges (7 each leg)
20 Single Arm Kettlebell Swing (10 each arm)
10 Seated Straddle-legged Double Dumbbell Shoulder Press
High Hang Muscle Snatch (Load)
5 High Hang Muscle Snatch @ 5.5/10 RPE
5 High Hang Muscle Snatch @ 5.5/10 RPE
5 High Hang Muscle Snatch @ 5.5/10 RPE
High Hang Pause Snatch + Hang Snatch + Overhead Squat (Load)
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 65% 1 RM Snatch
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70% 1 RM Snatch
1 High Hang Pause Snatch + 1 Hang Snatch + 1 Overhead Squat @ 70+% 1 RM Snatch

*High Hang Pause Snatch: Pause in receive for 3 seconds.
Pause Snatch (Load)
1 Pause Snatch @ 70% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 75% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch
1 Pause Snatch @ 85% 1 RM Snatch
1 Pause Snatch @ 80% 1 RM Snatch

*Pause in receive for 2 seconds.
Cool Down (Not Scored)
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
1-2 minute Quad Smash (each side)
Sunday, Mar 24
Workout of the Day
Option 1: “It’s a honey of an O” (Time)
For Time:

21-18-15-12-9-6
Calorie C2 Bike Erg
Hang Kettlebell Snatches 53/35

Time Cap: 20 Minutes
(Women Calories: 16-14-12-10-8-4)
Zone 2/Recovery (Checkbox)
45-60 Min Easy Zone 1-2
2,000m Row
100ft Sandbag Bear Hug Carry (150/100)
3,000m Bike Erg
20 GHD Russian Twists (each side)
5 Curtsy Step Down (20in) (each leg)
Saturday, Mar 23
Workout of the Day
Mayhem for Freedom (Rounds + Reps)
12 AMRAP

26 Toes-to-Bar
28 Thrusters 45/35
100 Double Unders

Meaning behind the numbers:
* In 2023, nearly 12,000 individuals received life-changing education. Also, Atlas Free was founded in 2012
* Atlas Free partners with organizations in 26 different countries
* There are currently nearly 28 million victims of human trafficking worldwide
* 100% of net proceeds from this event will go to Atlas Free

Mayhem Mission is aiming to raise $100,000 for Atlas Free to help fight human trafficking. To register for this event or to donate, please visit https://www.classy.org/event/mayhem-for-freedom-2024/e554510.
Mobility (Not Scored)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
*Competitor's Track
Snatch (Load)
Take 15 Minutes to establish a 1 RM Snatch for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.
Clean & Jerk (Load)
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.
Banded Bulgarian Split Squats (Load)
5 Sets:

5 Reps Each Leg

*Increase Weight Each Set. Start at 6 RPE end at 8 RPE

Band goes under foot around neck/back
Sprints (Time)
Every 2:30 x 5 Sets: (12:30 Minutes)

100m Sprint


**All Out Sprint
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes (Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale (Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.

RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.

RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.

RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Warming up the glutes and abs (Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust (Load)
5 sets: 3 Reps – 85% of 1RM

*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
GHD Hip Extension (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Split Stance DB Romanian Deadlift (Load)
3 sets: 15 Reps (each side) - RPE 7

*Rest 1:00-1:30 b/t sets
Core Work: (Time)
4 sets:

15 Overhead Plate Situps
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:60 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 KB Side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Pulse Ups

*Rest 2:00 b/t sets
Cooldown/Mobility (Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core (Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 rounds:

10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift @ moderate weight (each)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Overhead Plate Situps
:60 sec Chinese Plank
15 KB Side Bends (each side)
15 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)


*Rest 3 minutes b/t rounds
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Burgener Strength
Burgener Strength Week 1 Day 3 (Not Scored)
https://www.youtube.com/watch?v=silzSzzZHfw
For Affiliate, omit the split squats and the Hill Sprints are optional.
Warm Up, Total Session Time, & Cool Down! (Not Scored)
1. Crossover Symmetry or Banded 7's

2. Mayhem Hip Halo Activation

3. Barbell Prep:
- Burgener snatch warm-up
- Snatch skill transfer exercises
- 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Cool Down (after you are done with everything in this session):
3-5 minutes of easy cardio
CrossOver Symmetry Recovery

** full details in coach notes **
Snatch (Load)
Take 15 Minutes to establish a 1 RM Snatch for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.
Clean & Jerk (Load)
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.

-Then-

Take 70% of that weight and hit for 3 perfect singles.
Optional: Hill Sprints (Checkbox)
5 Total Sprints ALL OUT!
*Rest 2 minutes in between each sprint.

*Sub 100m Sprint if you can't find a hill.
Friday, Mar 22
Workout of the Day
Back Squat 5x2 (Load)
Every :90 x 5 Sets:

2 Back Squats @85%
“I’m cuckoo for Cocoa Puffs” (Time)
For time:
1-2-3-4-5-6-7-8
Power Cleans 225/155
Wall Walks

Time Cap: 16 Minutes
Mobility (Not Scored)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Body Building
Functional Pump (Arms and shoulders) (Other / Text)
INSTRUCTIONS!

Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).

Click on "Workout prep notes available" directly to read the instructions before doing the workout please!


8 sets :
4 Strict Handstand Push Up (Use a deficit if you like that!)
8 Single Arm Dumbbell Row (each side) (moderate)
-Rest 1:1 between sets.

-DIRECTLY AFTERWARDS-

6 sets
12 Barbell Curls (light/moderate)
12 Barbell Skull Crushers (light/moderate)
-rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

4 sets
8 Dumbbell Shoulder Press (moderate)
6 Dumbbell Hammer Curls (moderate)
4 Double Dumbbell Overhead Extension
-Rest 1:1 between sets.

*Stagger the deficit and weights so that you can do most or all of the Unbroken sets!




30 MINUTES VERSION (or less):
4 sets :
4 Strict Handstand Push Up (use a deficit if you like it!)
8 Single Arm Dumbbell Upright Row (each side) (moderate)
-Rest 1:1 between sets.

-DIRECTLY AFTERWARDS-

4 sets
8 Barbell Curls (light/moderate)
8 Barbell Skull Crushers (light/moderate)
-rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

4 sets
8 Dumbbell Shoulder Press (moderate)
6 Dumbbell Hammer Curls (moderate)
4 Double Dumbbell Overhead Extension
-Rest 1:1 between sets.

*Scale the deficit and weights so that you can perform most or all of the Unbroken sets!
Mayhem BodyBuilding | Friday - Shoulders & Arms (Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
RPE Scale Bodybuilding (Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.

RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.

RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.

RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Arms and Shoulders Warm-up (Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press (Load)
5 sets: 3 Reps – 85% of 1RM


*Rest 2:00-2:30 b/t sets
Tempo Pushups (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB Press (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Ring Y Raise (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol (Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band

Focus: Use band weight that is challenging but allows for quality of movement.
Single DB Double Head Curl (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press (Load)
3 sets: 15 Reps - RPE 7

*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump – Arms and shoulders (Time)
Mini-pump sessions are used to complement another Mayhem Athletes track or on days when you are pressed for time and cannot complete the full day's weight training session as scheduled. You do NOT have to do the day's weight training programme AND the mini-pump session. Choose one or the other.

4 sets

10 Barbell Strict Press @ moderate weight - maintain control and quality.
12 Ring Y Raise @ moderate weight - maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight - maintain quality
10 Standing KB Crush Grip French Press @ moderate weight - maintain quality

-Rest 3 minutes between sets.
Mayhem Ready: Better Power Transfer through your First Push (Not Scored)
https://www.youtube.com/watch?v=T_1qN-cmMUQ
Thursday, Mar 21
Workout of the Day
“The taste you can see!” (Rounds + Reps)
12 AMARAP

25' Dumbbell Walking Lunge 50/35
50 Double Unders
25' Dumbbell Walking Lunge 50/35
15/12 Calorie Air Bike
Core Work: (Time)
4 Sets For Quality:

10 GHD to parallel w/plate on chest
10 Strict Hanging Leg Raise
20 Plank KB Pull Unders
Mobility (Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
*Competitor's Track
“The taste you can see!” (Calories)
5 Rounds: (20 Minutes)
3:00 On | 1:00 Off

200m Run
15/12 Calorie Echo Bike
Max Calorie Ski Erg
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day (Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals (Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
THURSDAY OVERVIEW (Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.

Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Monostructural/Metcon Warm-up (Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural: (Time)
For Time:
In Teams of Three

10,000/8,000m Bike Erg
5,000/4,000m Row Erg
5,000/4,000m Ski Erg

**Every 2:00 Athletes must rotate machines.
Cooldown/Mobility (Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Mayhem Ready: Nothing Productive Is Happening In The Last 10 Minutes of Your Day (Not Scored)
https://www.youtube.com/watch?v=jjDn4CnOvpQ
Endurance
“The taste you can see!” (Calories)
5 Rounds: (20 Minutes)
3:00 On | 1:00 Off

200m Run
15/12 Calorie Echo Bike
Max Calorie Ski Erg
Powered by SugarWOD
Squatting
Pullups
Deadlift
Bench Press