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!
Monday, Jan 13
Workout of the Day
Power Snatch + Overhead Squat 6x6
(Load)
Every 2:00 X 6 Sets: (12 Minutes)
3 Power Snatches + 3 Overhead Squats
**Build to Moderate/Moderately Heavy Set
3 Power Snatches + 3 Overhead Squats
**Build to Moderate/Moderately Heavy Set
Tarzan
(Time)
Teams of Two:
5 Sets Each (YGIG Full Sets)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
Time Cap: 15 Minutes
5 Sets Each (YGIG Full Sets)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
Time Cap: 15 Minutes
(Individual Option)
(Time)
Every 3:00 x 5 Sets: (15 Minutes)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
**Score is Time / Set
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
**Score is Time / Set
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
Body Building
Functional Pump (Push & Pull)
(Other / Text)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 8 Minutes
10/8 Calorie Row
10 Push Ups
-rest 4 minutes-
AMRAP 8 Minutes
5 Strict Pull Ups
10 Dumbbell Bench Press (2x50/35)
-rest 4 minutes-
AMRAP 4 Minutes
Max Renegade Rows (2x50/35)
30 MINUTES VERSION (or less):
*NO Adjustment needed!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 8 Minutes
10/8 Calorie Row
10 Push Ups
-rest 4 minutes-
AMRAP 8 Minutes
5 Strict Pull Ups
10 Dumbbell Bench Press (2x50/35)
-rest 4 minutes-
AMRAP 4 Minutes
Max Renegade Rows (2x50/35)
30 MINUTES VERSION (or less):
*NO Adjustment needed!
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
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.
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.
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.
Current Bodybuilding Cycle: Week 1 of 17
(Not Scored)
Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)
Goal: 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 on 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.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Goal: 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 on 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.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest & Triceps Warm Up
(Not Scored)
Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Incline Bench Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Hex Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Chest Fly with Bands
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 between sets
*Rest 1:00-1:30 between sets
Standing Tricep DB French Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 between sets
*Rest 1:00-1:30 between sets
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump – Chest and Triceps
(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 Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Snatch
(Load)
3 Snatch @ 60-65%
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
Snatch Pull
(Load)
3 Sets
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
Weighted Strict Pull Up
(Load)
5-7 Sets to establish a 1RM Weighted Pull Up
-Then-
2 Sets
Max Strict Pull Ups
*Rest 2-3 minutes between sets.
**Score 1RM Weighted Pull Up. Number of Strict Pull Ups in notes.
-Then-
2 Sets
Max Strict Pull Ups
*Rest 2-3 minutes between sets.
**Score 1RM Weighted Pull Up. Number of Strict Pull Ups in notes.
Mayhem Compete
Power Snatch 3-3-3-2-2-1-1-1
(Load)
3 Sets
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snatch @70-75% 1RM Power Snatch
3 Sets
1 Power Snatch @75+% 1 RM Power Snatch
*Rest as needed between sets.
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snatch @70-75% 1RM Power Snatch
3 Sets
1 Power Snatch @75+% 1 RM Power Snatch
*Rest as needed between sets.
Deadlift 7-7-7-7-7-5-5-5-5
(Load)
5 Sets (1 set every minute on the minute)
7 Deadlift @6.5-7/10 RPE
-Directly into-
4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE
7 Deadlift @6.5-7/10 RPE
-Directly into-
4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE
Front Squat 5x1
(Load)
5 Sets
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Sunday, Jan 12
TFX 2025 Prep
2k Run Progression Week 2 Day 2
(Time)
200m at RPE5-6
Walk 100m
400m at RPE5-6
Walk 150m
600m at RPE5-6
Walk 200m
800m at RPE5-6
Walk 250m
600m at RPE5-6
Walk 200m
400m at RPE5-6
Walk 150m
200m at RPE5-6
Walk 100m
Walk 100m
400m at RPE5-6
Walk 150m
600m at RPE5-6
Walk 200m
800m at RPE5-6
Walk 250m
600m at RPE5-6
Walk 200m
400m at RPE5-6
Walk 150m
200m at RPE5-6
Walk 100m
Saturday, Jan 11
Workout of the Day
Community WOD (1/11)
(Time)
Teams of 2
60-50-40-30
- Single DB Step-ups (50/35) 20" Box
- Partner sit-ups w/ wall ball
- 200m run after each set
Core Finisher: 4 sets
- 15/side Russian twists w/ partner
- 1min Plank passes
-rest 1min-
60-50-40-30
- Single DB Step-ups (50/35) 20" Box
- Partner sit-ups w/ wall ball
- 200m run after each set
Core Finisher: 4 sets
- 15/side Russian twists w/ partner
- 1min Plank passes
-rest 1min-
Body Building
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.
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.
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.
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.
Arms and Core 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 extenstions (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
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (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
Deficit Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Row – Feet Elevated
(Load)
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Spider Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
(Time)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump – Arms 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 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Power Snatch + Snatch Balance
(Load)
12 minutes to build to a heavy set of 1 Power Snatch + 1 Snatch Balance.
-Rest 3 Minutes-
-Then-
5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.
Score is Power Snatch + Snatch Balance. Single Power Snatch weight in notes.
-Rest 3 Minutes-
-Then-
5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.
Score is Power Snatch + Snatch Balance. Single Power Snatch weight in notes.
Clean
(Load)
2 Sets
2 Clean @80-85% 1RM Clean
3 Sets
2 Clean @85-90% 1RM Clean
*Rest as needed between sets.
**Done as singles for all reps.
2 Clean @80-85% 1RM Clean
3 Sets
2 Clean @85-90% 1RM Clean
*Rest as needed between sets.
**Done as singles for all reps.
Clean Pull
(Load)
5 Sets of (every minute on the minute):
3 Clean Pull @100-105% 1RM Clean
-Directly into-
5 Sets (every minute on the minute)
2 Clean Pull @105-110% 1RM Clean
3 Clean Pull @100-105% 1RM Clean
-Directly into-
5 Sets (every minute on the minute)
2 Clean Pull @105-110% 1RM Clean
Knee Health (optional)
(Checkbox)
3 Sets
5 Heel Elevated Deep Lunge (each side)
0:30 Pogo Jump
10 Toe Elevated Single Arm Dumbbell RDL
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
5 Heel Elevated Deep Lunge (each side)
0:30 Pogo Jump
10 Toe Elevated Single Arm Dumbbell RDL
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
TFX 2025 Prep
Snatch Grip Strict Press + Snatch Grip Push Press + Tempo Overhead Squat 3x16
(Load)
3 Sets
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
Snatch Balance 15x1
(Load)
5 Sets (1 set every minute on the minute)
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
Back Pause Squat 1x3
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Pause Back Squats
**Pause :03 in Bottom Each Rep
*Build to Heavy Triple
3 Pause Back Squats
**Pause :03 in Bottom Each Rep
*Build to Heavy Triple
4.40 Challenge Workout
(Time)
Teams of 2
440 Calorie Row
*Every 3:00 Each Athlete Completes
4 Bench Press 185/115
**Start with the Machine
440 Calorie Row
*Every 3:00 Each Athlete Completes
4 Bench Press 185/115
**Start with the Machine
Friday, Jan 10
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
1:00 Machine
10 Cossack Squats
10 Banded Pass-throughs
5 Muscle Snatch (empty bar)
5 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
3. Workout Prep
3 sets:
10 Double Unders
3 Power Snatch (build-in weight)
8:00 AMRAP
1:00 Machine
10 Cossack Squats
10 Banded Pass-throughs
5 Muscle Snatch (empty bar)
5 Pause Back Squats (empty bar)
2. Strength
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
3. Workout Prep
3 sets:
10 Double Unders
3 Power Snatch (build-in weight)
Back Pause Squat 1x3
(Load)
Build up to a Heavy 3-rep Back Pause Squat (2-3-seconds)
in 12-15 minutes
in 12-15 minutes
Fear Factor
(Reps)
Freedom (RX'd)
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 35/25)
*Repeat from Jan 8th, 2024
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
11.1/14.1
10:00 AMRAP
30 Double Unders
15 Power Snatch (75/55)
(KG Conv: 35/25)
*Repeat from Jan 8th, 2024
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
1 Minute QL Stretch
1 Minute Band Wrist Mobilization
1 Minute Forearm Smash
1 Minute QL Stretch
Body Building
Functional Pumps (Shoulders & Arms)
(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 pumps 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!
3 sets:
10 Dumbbell Arnold Press at RPE 7-8
20 Barbell Curls at RPE 7-8
-rest 1 minute-
10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8
20 Dumbbell Hammer Curls at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Banded Tricep Press Downs
-rest 30 seconds-
60 Seconds of Max Push Press (moderate weight)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
3 sets:
10 Dumbbell Arnold Press at RPE 7-8
20 Barbell Curls at RPE 7-8
-rest 1 minute-
10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8
20 Dumbbell Hammer Curls at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Banded Tricep Press Downs
-rest 30 seconds-
60 Seconds of Max Push Press (moderate weight)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
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.
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.
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.
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.
Shoulder and Glutes Warm-up
(Not Scored)
Crossover Symmetry
and
Hip Halo Warmup
and
Hip Halo Warmup
Shoulder Press
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Shoulder Press
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Band Pull Through
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*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
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
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*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
*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 pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
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 Shoulders
(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 Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
TFX 2025 Prep
Friday Note
(Checkbox)
If you Rest or do Active Recovery Run on Thursdays. Please choice to do Thursday's Metcon (for HSPU Practice) or Friday's Class Work out (Open Full Send Friday).
Pick One do not do Both.
Pick One do not do Both.
Pause Bench Press 1x3
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Pause Bench Pressa
**Pause :03 at Chest
*Build up to a Heavy 3 Rep for the Day
3 Pause Bench Pressa
**Pause :03 at Chest
*Build up to a Heavy 3 Rep for the Day
Front Squat 4x5
(Load)
4 Sets
5 Front Squat @6.5-7.5/10 RPE
*Rest as needed between sets.
5 Front Squat @6.5-7.5/10 RPE
*Rest as needed between sets.
Hang Power Clean + Push Press + Hang Squat Clean + Push Jerk 4x12
(Load)
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5.5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6/10 RPE
*Optional Set
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6.5/10 RPE
*Rest 1:30-2:00 between sets.
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @5.5/10 RPE
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6/10 RPE
*Optional Set
3x (1 Hang Power Clean + 1 Push Press)
-Directly into-
3x (1 Hang Squat Clean + 1 Push Jerk) @6.5/10 RPE
*Rest 1:30-2:00 between sets.
CrossFit Games Open 11.1
(Reps)
CrossFit Games Open 11.1
10 AMRAP
30 Double Unders
15 Power Snatch 75/55
10 AMRAP
30 Double Unders
15 Power Snatch 75/55
The Mole
(Time)
For Time:
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
Time Cap: 16 Minutes
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
Time Cap: 16 Minutes
Thursday, Jan 9
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30 second Jump Rope
10 Single Arm Alternating Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
2. Strength
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
in 12-15 minutes
3. Workout Prep
1 set:
5 Push Ups
50m Run
4 Handstand Push Ups
50m Run
2 Strict Handstand Push Ups
Banded 7s
-into-
8:00 AMRAP
30 second Jump Rope
10 Single Arm Alternating Dumbbell Bench Press
10 Deadbugs
5 Pike Push Ups
2. Strength
Build up to a Heavy 3-rep Pause Bench Press (2-3 seconds)
in 12-15 minutes
3. Workout Prep
1 set:
5 Push Ups
50m Run
4 Handstand Push Ups
50m Run
2 Strict Handstand Push Ups
Pause Bench Press 1x3
(Load)
Build up to a Heavy 3-rep Pause Bench Press (2-3 second pause at bottom)
in 12-15 minutes
in 12-15 minutes
The Mole
(Time)
Freedom (RX'd)
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
100m Run
10 Strict Handstand Push Ups
200m Run
20 Handstand Push Ups
300m Run
30 Push Ups
300m Run
20 Handstand Push Ups
200m Run
10 Strict Handstand Push Ups
100m Run
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Pec Stretch
2x 45 Second Ring Tricep Stretch
1 Minute Pec Minor Stretch
1 Minute Pec Stretch
2x 45 Second Ring Tricep Stretch
1 Minute Pec Minor Stretch
Body Building
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.
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.
Monostructural/WOD Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural
(Time)
Every 4:00 x 8 Sets: (32 Minutes)
250/200m Row
250/200m Ski
250/200m Row
250/200m Ski
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)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
TFX 2025 Prep
2k Run Progression Week 2 Day 1
(Time)
2 Sets:
1,000m at RPE5
-Rest 2:00-
400m at RPE8
-Rest 3:00-
600m at RPE8,
-Rest 4:00-
*Score is total time after 2nd 600m
1,000m at RPE5
-Rest 2:00-
400m at RPE8
-Rest 3:00-
600m at RPE8,
-Rest 4:00-
*Score is total time after 2nd 600m
Wednesday, Jan 8
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)
The Amazing Race
(Time)
Freedom (RX'd)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
(Load)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 15 Minutes
150ft sled push (heavy)
1000m standing bike erg (damper 10)
-rest 3-5 minutes-
27-21-15
V Ups
Sit Ups
-rest 2 minutes-
21-15-9
Jumping Air Squats
Bodyweight Step Back Lunges
30 MINUTES VERSION (or less):
*For a shorter version today, perform only the 27-21-15 and not the 21-15-9
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 15 Minutes
150ft sled push (heavy)
1000m standing bike erg (damper 10)
-rest 3-5 minutes-
27-21-15
V Ups
Sit Ups
-rest 2 minutes-
21-15-9
Jumping Air Squats
Bodyweight Step Back Lunges
30 MINUTES VERSION (or less):
*For a shorter version today, perform only the 27-21-15 and not the 21-15-9
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.
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.
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.
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.
Lower Body Push/Pull Warm-up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Romanian Deadlift
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Elevated Heel Goblet Squat
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
(Load)
3 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
*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
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 RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
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 (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
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 (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Jerk Primer
(Load)
3 Sets
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
Split Jerk
(Load)
Take 10-12 minutes to establish a heavy set of 2 Split Jerk.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
Score is Split Jerk. Push Jerk weights in notes.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
Score is Split Jerk. Push Jerk weights in notes.
Core Work
(Checkbox)
2 Sets (Not for time)
20 GHD Russian Twist w/Bumper Plate
60 Second Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
20 GHD Russian Twist w/Bumper Plate
60 Second Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
TFX 2025 Prep
Snatch 12x1
(Load)
3 Sets
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest as needed between sets.
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest as needed between sets.
The Amazing Race
(Time)
Teams of 2
5 Sets Each (YGIG Full Sets)
25/20 Calorie Echo Bike
50ft Weighted Walking Lunge
Time Cap: 30 Minutes
**Weighted Lunge can be a Sandbag a single KB (70/53)
*Score it Total Time
5 Sets Each (YGIG Full Sets)
25/20 Calorie Echo Bike
50ft Weighted Walking Lunge
Time Cap: 30 Minutes
**Weighted Lunge can be a Sandbag a single KB (70/53)
*Score it Total Time
Lower Body Accessory
(Emoji Selection)
3 Sets
10 Tempo Toe Elevated Barbell Romanian Deadlift (5 sec up, 5 sec down) @5-6/10 RPE
7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg)
20 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat)
*Rest 60-90 seconds in between each set.
*Score is an emoji. Log weights for everything in notes.
10 Tempo Toe Elevated Barbell Romanian Deadlift (5 sec up, 5 sec down) @5-6/10 RPE
7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg)
20 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat)
*Rest 60-90 seconds in between each set.
*Score is an emoji. Log weights for everything in notes.
CORE WORK
(Load)
3 sets:
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 1-2 minutes b/t sets-
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 1-2 minutes b/t sets-
Tuesday, Jan 7
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
Deadstop Deadlift 1x3
(Load)
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
12:00-15:00 minutes
The Challenge
(Reps)
Freedom (RX'd)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
(KG conv: 15/10 DBs)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
(KG conv: 15/10 DBs)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
1 Minute Calf & Big Toe Stretch
1 Minute Barbell Forearm Stretch
1 Minute Calf & Big Toe Stretch
Body Building
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.
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.
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.
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.
Upper Body Posterior (Back & Triceps) 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
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
Deadlift
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Meadows Row
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*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
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*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 tricep lacrosse ball smash (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump –Upper Body Posterior
(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 Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Meadows Row @ moderate weight – maintain quality RPE 7
10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Meadows Row @ moderate weight – maintain quality RPE 7
10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
TFX 2025 Prep
Deadstop Deadlift 1x3
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Deadstop Deadlift (Clean Grip)
**Build up to a Heavy 3 Rep for the Day
3 Deadstop Deadlift (Clean Grip)
**Build up to a Heavy 3 Rep for the Day
The Challenge
(Reps)
10 Sets: (10 Minutes)
:45 On | :15 Off
10 DB Power Cleans 50s/35s
Max Burpee over DBs
**Score is Total Burpees / Set
:45 On | :15 Off
10 DB Power Cleans 50s/35s
Max Burpee over DBs
**Score is Total Burpees / Set
Push Jerk + Split Jerk 4-4-4-2-2-2
(Load)
3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
Seated Dumbbell Shoulder Press + Bent Over Row
(Emoji Selection)
3 Sets
12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE
5 Barbell Bent Over Row @8/10 RPE
*Rest 2-3 min between sets.
**Score Bent Over Row in notes.
*Score is an emoji. Log weights for everything in notes.
12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE
5 Barbell Bent Over Row @8/10 RPE
*Rest 2-3 min between sets.
**Score Bent Over Row in notes.
*Score is an emoji. Log weights for everything in notes.
Rope Climb Practice (Optional)
(Time)
For Time:
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
*Team Version in Athlete Notes.
(We have Double Unders on Friday, if worried about total volume scale to Ski Calories 21-18-15-12-9)
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
*Team Version in Athlete Notes.
(We have Double Unders on Friday, if worried about total volume scale to Ski Calories 21-18-15-12-9)
Monday, Jan 6
Workout of the Day
Survivor
(Time)
Freedom (RX'd)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Gymnastics: Ring Muscle-ups / Strict Pull-ups
(Other / Text)
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
Body Building
Functional Pumps (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 pumps 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!
3 sets:
10 Dumbbell Incline Bench Press at RPE 8-9
20 Strict Pull Ups (band as needed) at RPE 8-9
-rest 1 minute-
10 Barbell Bent Over Rows at RPE 8-9
20 Dumbbell Chest Flies at RPE 8-9
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Deficit Push Ups
-rest 30 seconds-
60 Seconds of Max Inverted Rows
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
3 sets:
10 Dumbbell Incline Bench Press at RPE 8-9
20 Strict Pull Ups (band as needed) at RPE 8-9
-rest 1 minute-
10 Barbell Bent Over Rows at RPE 8-9
20 Dumbbell Chest Flies at RPE 8-9
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Deficit Push Ups
-rest 30 seconds-
60 Seconds of Max Inverted Rows
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
Current Bodybuilding Cycle: Week 11 of 11
(Not Scored)
Bodybuilding Cycle 4: Week of October 21 - January 3 (11 Weeks)
Goal: 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 on 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.
Progression: The main lifts will follow a 6x6 at a lower intensity with the accessory lifts alternating between sets of 10 and 15. The goal is to maintain strength gains while giving the body a little bit of rest for this cycle. We want the joints feeling good and athletes feeling strong. We will focus on RPE for this cycle and go based on feel. If you feel good, go heavier. If not, stay light and give your body a rest. The Shock method will be alternating days for each week and should be the focus of the week. The goal is to hit each of those with all out effort. There will also be 2 “heavy weeks” where the RPE will be high and the reps will be low. Go heavy and push yourself here.
Length: This cycle will be a 11 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 heavy weeks and a max at the end of the cycle.
Goal: 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 on 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.
Progression: The main lifts will follow a 6x6 at a lower intensity with the accessory lifts alternating between sets of 10 and 15. The goal is to maintain strength gains while giving the body a little bit of rest for this cycle. We want the joints feeling good and athletes feeling strong. We will focus on RPE for this cycle and go based on feel. If you feel good, go heavier. If not, stay light and give your body a rest. The Shock method will be alternating days for each week and should be the focus of the week. The goal is to hit each of those with all out effort. There will also be 2 “heavy weeks” where the RPE will be high and the reps will be low. Go heavy and push yourself here.
Length: This cycle will be a 11 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 heavy weeks and a max at the end of the cycle.
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.
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.
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.
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 Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Upper Body Anterior (Chest & Bicep) 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)
-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)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
(Load)
3 sets: 12 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Bench Press 1 and ½ Reps
(Load)
3 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Bench DB Chest Fly
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single DB Double Head Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump –Upper Body Anterior
(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 Bench Press @ moderate weight – maintain quality RPE 7
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
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
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Snatch + Overhead Squat
(Load)
2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*Rest 2 minutes between sets
**All unbroken reps.
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*Rest 2 minutes between sets
**All unbroken reps.
Dumbbell Walking Lunge + Weighted Hip Extensions
(Load)
5 Sets (every minute on the minute)
10 Double Dumbbell Walking Lunge Step (total) @8-9/10 RPE
-directly into-
5 Sets (every minute on the minute)
10 Weighted Hip Extension @ 6-7/10 RPE
*Score = 5 sets of Walking Lunges , write weight of hip extension in notes
10 Double Dumbbell Walking Lunge Step (total) @8-9/10 RPE
-directly into-
5 Sets (every minute on the minute)
10 Weighted Hip Extension @ 6-7/10 RPE
*Score = 5 sets of Walking Lunges , write weight of hip extension in notes
Weighted Strict Chin Up
(Load)
5 Sets
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold.
*Perform 1 Chin Up every 10 seconds.
*Score the weight of your heaviest set of 2 Chin Up.
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold.
*Perform 1 Chin Up every 10 seconds.
*Score the weight of your heaviest set of 2 Chin Up.
TFX 2025 Prep
Gymnastics: Ring Muscle-ups / Strict Pull-ups
(Other / Text)
Every 3:00 x 4 Sets: (12 Minutes)
5 Ring Dip Negatives
5 Tempo Strict Pull-up
**Tempo on Both Movements is :03 Negative
5 Ring Dip Negatives
5 Tempo Strict Pull-up
**Tempo on Both Movements is :03 Negative
Survivor
(Time)
Every 6:00 x 5 Sets: (30 Minutes)
32/24 Calorie Row
24 Wall Balls 20/14
16 Toes to Bar
**Team of Two Version in Athletes Note
32/24 Calorie Row
24 Wall Balls 20/14
16 Toes to Bar
**Team of Two Version in Athletes Note
Power Clean 3-3-3-2-2-1-1-1
(Load)
3 Sets
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
Back Squat 5x1
(Load)
5 Sets
1 Back Squat (As heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start Light and practice BIG jumps
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight
3. Start Light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
1 Back Squat (As heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start Light and practice BIG jumps
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight
3. Start Light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
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