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, Sep 30
Workout of the Day
Back Squat 6x2
(Load)
Every 1:20 x 6 Sets: (8 Minutes)
2 Back Squats @75%
2 Back Squats @75%
The Price is Right
(Time)
2 Sets Each For Time:
3 Rounds
15 Wall Balls 20/14
9 Pull Ups
3 Wall Walks
-Rest 3:00 between Sets-
Time Cap: 7 Minutes / Set
3 Rounds
15 Wall Balls 20/14
9 Pull Ups
3 Wall Walks
-Rest 3:00 between Sets-
Time Cap: 7 Minutes / Set
Cool Down
(Not Scored)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises
2x 10 Reverse Leg Raises
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:
12 Barbell Incline Bench Press at RPE 7-8
-rest 30 seconds-
12 Dumbbell Push Ups at RPE 7-8
-rest 1 minute-
12 Chest Flies RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
12 Strict Pull Ups at RPE 7-8
-rest 30 seconds-
12 Dumbbell Bent Over Rows at RPE 7-8
-rest 1 minute-
12 Ring Rows at RPE 7-8
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of one or both of accessory and cut rest to 1 minute b/t set if needed
3 sets:
12 Barbell Incline Bench Press at RPE 7-8
-rest 30 seconds-
12 Dumbbell Push Ups at RPE 7-8
-rest 1 minute-
12 Chest Flies RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
12 Strict Pull Ups at RPE 7-8
-rest 30 seconds-
12 Dumbbell Bent Over Rows at RPE 7-8
-rest 1 minute-
12 Ring Rows at RPE 7-8
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of one or both of accessory and cut rest to 1 minute b/t set if needed
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
Current Bodybuilding Cycle: Week 13 of 14
(Not Scored)
Bodybuilding Cycle 3: Week of July 1 - September 30 (14 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 Bodybuilding classic of 5x5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.
Length: This cycle will be a 14 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload 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 Bodybuilding classic of 5x5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.
Length: This cycle will be a 14 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
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 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.
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)
-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)
5 sets: 5 reps – @ 75% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
(Load)
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
D-Ball Bench Press
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Flat Bench DB Chest Fly
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band
(Load)
4 sets: 10 reps (each side) – 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 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 RPE 7
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ 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 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Message from Coach Sage about the new cycle!
(Not Scored)
"What’s up Mayhem Burgener Strength family!!! Welcome to our brand new, Into the Storm program!!
During this program we will be working on a variety of different things. You’ll see a lot of hinging, pressing and pulling strength exercises.
I have come up with some great Jerk skill transfer exercises that I know will be super helpful for improving your jerk, and some clean and snatch complexes that, if done with lots of focus, will improve your snatch and clean and jerk immensely. I also threw in some percentage work in the traditional snatch and clean and jerk to work consistency with your movement. Take each set very seriously and try to make them all look and feel identical.
A few of the things that I’m most excited about are the pulls from the hang and, of course, our running with lifting.
Attack each workout with an open mind, passion and tenacity and only good things will come out of it."
During this program we will be working on a variety of different things. You’ll see a lot of hinging, pressing and pulling strength exercises.
I have come up with some great Jerk skill transfer exercises that I know will be super helpful for improving your jerk, and some clean and snatch complexes that, if done with lots of focus, will improve your snatch and clean and jerk immensely. I also threw in some percentage work in the traditional snatch and clean and jerk to work consistency with your movement. Take each set very seriously and try to make them all look and feel identical.
A few of the things that I’m most excited about are the pulls from the hang and, of course, our running with lifting.
Attack each workout with an open mind, passion and tenacity and only good things will come out of it."
Week 1 Day 1 - Videos
(Not Scored)
Today we are doing the Power Snatch + Overhead Squat waves from this video:
https://www.youtube.com/watch?v=gR8Ny3zuoqk
and the Push Press + Push Jerk complex from this video:
https://www.youtube.com/watch?v=vTN2THFIvyA
https://www.youtube.com/watch?v=gR8Ny3zuoqk
and the Push Press + Push Jerk complex from this video:
https://www.youtube.com/watch?v=vTN2THFIvyA
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 + Overhead Squat
(Load)
Wave 1
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch
Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch
*Rest as needed between waves.
3 Power Snatch + 3 Overhead Squat @70% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @75% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @80% 1RM Power Snatch
Wave 2
3 Power Snatch + 3 Overhead Squat @75% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @80% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @85% 1RM Power Snatch
Wave 3
3 Power Snatch + 3 Overhead Squat @80% 1RM Power Snatch
2 Power Snatch + 2 Overhead Squat @85% 1RM Power Snatch
1 Power Snatch + 1 Overhead Squat @90+% 1RM Power Snatch
*Rest as needed between waves.
Push Press + Push Jerk
(Load)
5 Push Press + 5 Push Jerk @68-70% 1 RM Push Press
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press
*Rest as needed between sets.
4 Push Press + 4 Push Jerk @73-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @78-80% 1 RM Push Press
2 Push Press + 2 Push Jerk @83-85% 1 RM Push Press
1 Push Press + 1 Push Jerk @90-90+% 1 RM Push Press
*Rest as needed between sets.
Sunday, Sep 29
Workout of the Day
Name that Tune
(Time)
5 Rounds For Time:
20/16 Calorie Row
15 GHD Sit Ups
Time Cap: 15 Minutes
20/16 Calorie Row
15 GHD Sit Ups
Time Cap: 15 Minutes
60 Min (at Zone 2 Pace OR Nasal Breath)
(Time)
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
35ft Handstand Walk (or 2 Wall Walks)
8 Strict Knee to Elbow
3,000m Bike Erg (or 90/70 cal Air Bike)
35ft Handstand Walk (or 2 Wall Walks)
8 Strict Knee to Elbow
Mayhem Compete
5k Run Progression Week 4 Day 2 (OPTIONAL)
(Time)
3 Sets
300m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
300m at RPE9
*Rest 3 Min between sets.
Total: 3300m
300m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
300m at RPE9
*Rest 3 Min between sets.
Total: 3300m
20 Min Machine Progression Week 4 Day 2 (OPTIONAL)
(Calories)
3 Sets
1:20 at RPE6
1:15 at RPE1
1:15 at RPE7
1:15 at RPE1
1:10 at RPE9
*Rest 2.5 Min between sets.
Total: 27:45
1:20 at RPE6
1:15 at RPE1
1:15 at RPE7
1:15 at RPE1
1:10 at RPE9
*Rest 2.5 Min between sets.
Total: 27:45
Saturday, Sep 28
Workout of the Day
Final 2421, Final 1815
(Time)
Team of Two:
For Time:
45 Thrusters 95/65
45 Chest to Bar Pull Ups
400m Run Together
45 Chest to Bar Pull Ups
45 Thrusters 95/65
-Rest 5:00-
30 Thrusters 135/95
20 Bar Muscle Ups
800m Run
20 Bar Muscle Ups
30 Thrusters 135/95
Time Cap: 30 Minutes
For Time:
45 Thrusters 95/65
45 Chest to Bar Pull Ups
400m Run Together
45 Chest to Bar Pull Ups
45 Thrusters 95/65
-Rest 5:00-
30 Thrusters 135/95
20 Bar Muscle Ups
800m Run
20 Bar Muscle Ups
30 Thrusters 135/95
Time Cap: 30 Minutes
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
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 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.
Glutes and Core Warm-up
(Not Scored)
Hip Halo Warmup
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
5 sets: 5 reps – @ 70% + 20lbs
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Deficit Sumo DB/KB Deadlift
(Load)
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*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
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
(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
Core Work:
(Time)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:45 sec Chinese Plank
20 Dip-Supported Leg Raises
30 Laying Heel Taps
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:45 sec Chinese Plank
20 Dip-Supported Leg Raises
30 Laying Heel Taps
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*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)
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 RPE 7
10 Deficit Sumo DB or KB Deadlift @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Single Leg DB Hip Thrust (each side) @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:45 sec Chinese Plank
20 Dip-Supported Leg Raises
30 Laying Heel Taps
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight RPE 7
10 Deficit Sumo DB or KB Deadlift @ moderate weight RPE 7
10 GHD Hip Raise @ moderate weight RPE 7
10 Single Leg DB Hip Thrust (each side) @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
:45 sec Chinese Plank
20 Dip-Supported Leg Raises
30 Laying Heel Taps
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Deload Week Day 3
(Not Scored)
https://www.youtube.com/watch?v=vofBkq2wZ8k
Note: omit the Back Squats for Affiliate
Note: omit the Back Squats for Affiliate
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)
5 Snatch @70% 1RM Snatch
4 Snatch @75% 1RM Snatch
3 Snatch @80% 1RM Snatch
*There are done as singles so reset after each rep.
**Rest as needed between sets.
4 Snatch @75% 1RM Snatch
3 Snatch @80% 1RM Snatch
*There are done as singles so reset after each rep.
**Rest as needed between sets.
Clean & Jerk
(Load)
5 Clean & Jerk @70% 1RM Clean & Jerk
4 Clean & Jerk @75% 1RM Clean & Jerk
3 Clean & Jerk @80% 1RM Clean & Jerk
*There are done as singles so reset after each rep.
**Rest as needed between sets.
4 Clean & Jerk @75% 1RM Clean & Jerk
3 Clean & Jerk @80% 1RM Clean & Jerk
*There are done as singles so reset after each rep.
**Rest as needed between sets.
Mayhem Compete
Warm Up & Total Session Time
(Not Scored)
Estimated Total Session Time: 1 Hour 30 Minutes (Everything Included)
1. Crossover Symmetry Activation 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. Bench Press Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
1. Crossover Symmetry Activation 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. Bench Press Prep
2-3 Sets
10 Hand Release Push Up
5 Single Arm Bench Press (each side, moderate)
Wide Grip Bench Press + Ring or Bar Dips
(Load)
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
5 Wide Grip Bench Press @7.5/10 RPE + 10 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
4 Wide Grip Bench Press @8/10 RPE + 8 Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
3 Wide Grip Bench Press @9/10 RPE + 6 Weighted Ring or Bar Dip
Narrow Push Up + Push Up + Wide Push Up
(Checkbox)
3 Sets
10 Narrow Push Up + 10 Push Up + 10 Wide Push Up
*Rest as needed between sets.
**Perfect reps.
10 Narrow Push Up + 10 Push Up + 10 Wide Push Up
*Rest as needed between sets.
**Perfect reps.
Kneeling Barbell Bicep Curl + Alternating Dumbbell Hammer Curl
(Load)
3-4 Sets
10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)
*Rest as needed between each set.
**Score Bicep Curl and put Dumbbell Hammer Curl weights in notes.
10 Kneeling Barbell Bicep Curl + 20 Alternating Dumbbell Hammer Curl (10 each side)
*Rest as needed between each set.
**Score Bicep Curl and put Dumbbell Hammer Curl weights in notes.
Friday, Sep 27
Workout of the Day
Track and Field
(Time)
Freedom (RX'd)
For time:
1600m Run
-At the 12:00 Mark-
100m Sprint
100m Object Carry 100/70
200m Sprint
200m Object Carry 100/70
200m Sprint
*Score 1 is Mile Time
**Score 2 is Sprint Relay Time
For time:
1600m Run
-At the 12:00 Mark-
100m Sprint
100m Object Carry 100/70
200m Sprint
200m Object Carry 100/70
200m Sprint
*Score 1 is Mile Time
**Score 2 is Sprint Relay Time
Cool Down
(Not Scored)
4x 5 Quad Foam Rolling (each leg)
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges
1 Minute Forearm Smash
2x 10 Shoulder Extension Bridges
Body Building
Functional Pumps (Shoulder & 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!
2 sets
21-15-9
Hang Dumbbell Power Cleans (2x50/35)
12-9-6
Dumbbell Shoulder to Overhead (2x50/35)
-rest 2 minutes b/t sets-
-rest 3-5 minutes-
3 sets:
10 Barbell French Press at RPE 8
-rest 15 seconds-
10 Dumbbell Bent Over Flies at RPE 8
-rest 15 seconds-
10 Barbell Curls at RPE 8
-rest 60-90 seconds-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 1 set of the metcon
2 sets
21-15-9
Hang Dumbbell Power Cleans (2x50/35)
12-9-6
Dumbbell Shoulder to Overhead (2x50/35)
-rest 2 minutes b/t sets-
-rest 3-5 minutes-
3 sets:
10 Barbell French Press at RPE 8
-rest 15 seconds-
10 Dumbbell Bent Over Flies at RPE 8
-rest 15 seconds-
10 Barbell Curls at RPE 8
-rest 60-90 seconds-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 1 set of the metcon
Mayhem BodyBuilding | Friday - Shoulders & Arms
(Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
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 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.
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
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: 5 reps – @ 70% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Standing Single Arm DB Shoulder Press
(Load)
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Plate Front Raise
(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
Focus: Use band weight that is challenging but allows for quality of movement.
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.
Barbell Drag Curls
(Load)
3 sets: 15 reps– RPE 7
*Rest 1:00-1:30 b/t sets
*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
*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)
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 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
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip French Press @ 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
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mayhem Ready: Better Power Transfer through your First Push
(Not Scored)
https://www.youtube.com/watch?v=T_1qN-cmMUQ
Mayhem Compete
Warm Up & Total Session Time
(Not Scored)
Estimated Total Session Time: 2 Hours (Everything Included)
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean & Jerk 9x1
(Load)
Warm up to 75% 1RM Clean and Jerk
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.
-Then-
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @75-80%1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @85-88% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
1 Clean and Jerk @90-90+% 1RM Clean and Jerk
*Rest as needed between sets.
Back Squat 3-3-3-2-2-2-1-1-1
(Load)
Warm up to 75% 1RM Back Squat
-Then-
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
*Rest as needed between sets.
-Then-
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
3 Back Squat @75-80%1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
2 Back Squat @85-88% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
1 Back Squat @90-90+% 1RM Back Squat
*Rest as needed between sets.
Thursday, Sep 26
Workout of the Day
Mayhem Mini-Pump – Back and Biceps
(Other / Text)
Every 3:30 x 3 Sets: (10:30 Minutes)
10 Strict Chin Ups
10 Ea Arm DB Rows
10 Ea Arm DB Curls
10 Strict Chin Ups
10 Ea Arm DB Rows
10 Ea Arm DB Curls
Push Pull 2.0
(Time)
For Time:
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Time Cap: 15 Minutes
45 Push-Ups
30/24 Calorie Row
30 Handstand Push Ups
30/24 Calorie Row
15 Strict Handstand Push Ups
Time Cap: 15 Minutes
"Large Class Option" Push Pull 2.0
(Time)
Teams of Two:
For Time:
45 Synchro Push-Ups
60/48 Calorie Row
60 Handstand Push Ups
60/48 Calorie Row
30 Strict Handstand Push Ups
Time Cap: 20 Minutes
For Time:
45 Synchro Push-Ups
60/48 Calorie Row
60 Handstand Push Ups
60/48 Calorie Row
30 Strict Handstand Push Ups
Time Cap: 20 Minutes
Cool Down
(Not Scored)
1 Minute Couch Stretch
2x 10 Down Dog
20 90/90 Rotations
2x 10 Down Dog
20 90/90 Rotations
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.
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/Metcon 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:
(Calories)
Every 2:00 x 12 (24 Minutes)
Alternate between
8/6 Calorie Ski
Max Calorie Bike Erg
8/6 Calorie Ski
Max Calorie Row
Score is Total Calories / Set
Alternate between
8/6 Calorie Ski
Max Calorie Bike Erg
8/6 Calorie Ski
Max Calorie Row
Score is Total Calories / Set
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)
Mayhem Ready: Nothing Productive Is Happening In The Last 10 Minutes of Your Day
(Not Scored)
https://www.youtube.com/watch?v=jjDn4CnOvpQ
Mayhem Compete
Thursday Explanation (Choose ONE)
(Not Scored)
Choose one of the following (Thursday Recovery OR 15 Week Progression)
- If you choose the 15 Week Progression, you should do the progression every week.
- If you choose the 15 Week Progression, you should do the progression every week.
5k Run Progression Week 4 Day 1
(Time)
For Time:
3,000m at RPE3
-Rest 3 Min-
6 Sets:
200m at RPE8-9,
-immediately into-
100m Walk
Total: 4,800m
Score is Total Time
3,000m at RPE3
-Rest 3 Min-
6 Sets:
200m at RPE8-9,
-immediately into-
100m Walk
Total: 4,800m
Score is Total Time
5k Run Progression Week 4 Day 1
(Calories)
For Max Calories
15 Min at RPE3
-Rest 3 Min-
6x (45 Sec at RPE8-9, 1:15 at RPE1)
Total: 30:00
15 Min at RPE3
-Rest 3 Min-
6x (45 Sec at RPE8-9, 1:15 at RPE1)
Total: 30:00
Wednesday, Sep 25
Workout of the Day
Dickies Triplet
(Time)
5 Rounds For Time:
200m Run
12 Toes to Bar
8 Alternating Dumbbell Snatch 70/50
Time Cap: 15 Minutes
200m Run
12 Toes to Bar
8 Alternating Dumbbell Snatch 70/50
Time Cap: 15 Minutes
Mayhem Mini-Pump –Leg Day
(Load)
Every 3:30 x 3 Sets: (10:30 Minutes)
10 Elevated Toe Double DB Romanian Deadlift
10 Heel Elevated DB Squats
15 Single Leg Calf Raise
10 Elevated Toe Double DB Romanian Deadlift
10 Heel Elevated DB Squats
15 Single Leg Calf Raise
Cool Down
(Not Scored)
2x 8 Bretzel
2x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists
2x 45 Seconds Ring Tricep Stretch
45 Seconds Supine Twists
Body Building
Functional Pumps (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 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!
21 Minute EMOM
Minute 1: 15 Dumbbell Front Squats (2x50/35)
Minute 2: 50ft Dumbbell Front Rack Walking Lunge (2x50/35)
Minute 3: 10-15 Med Ball GHDs (20/14)
-rest 3-5 minutes-
3 sets:
:40 Plank
20 Russian Twists
:40 Wall Sit
10 Calorie Bike Sprint
-rest 2 minute between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 15 minutes of the EMOM
21 Minute EMOM
Minute 1: 15 Dumbbell Front Squats (2x50/35)
Minute 2: 50ft Dumbbell Front Rack Walking Lunge (2x50/35)
Minute 3: 10-15 Med Ball GHDs (20/14)
-rest 3-5 minutes-
3 sets:
:40 Plank
20 Russian Twists
:40 Wall Sit
10 Calorie Bike Sprint
-rest 2 minute between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 15 minutes of the EMOM
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.
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.
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)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
5 sets: 5 reps – @ 70% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Split Stance DB Romanian Deadlift
(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
DB Box Step-Ups
(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
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
Standing Barbell Calf Raise
(Load)
3 sets: 15-20 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 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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Standing Barbell 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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 3 min b/t rounds-
Mayhem Ready: On Ramp The Hang Archetype
(Not Scored)
https://www.youtube.com/watch?v=R5VY31KmJAI
Burgener Strength
Burgener Strength Deload Week Day 2
(Not Scored)
https://www.youtube.com/watch?v=UVv-fcIH9yY
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Power Clean + Push Jerk
(Load)
10 Sets (1 Set every 90 Seconds)
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.
1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean
*Focus on perfect technique.
Front Rack Reverse Lunge
(Load)
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
*Rest as needed between sets.
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
10 Front Rack Reverse Lunge (5 each side) @7-8/10 RPE
*Rest as needed between sets.
Optional: GHD Hip Extension + Copenhagen Plank (Core)
(Checkbox)
3 Sets
10 GHD Hip Extension w/10 Sec pause at the top of the last rep.
20 Copenhagen Plank (each side)
10 GHD Hip Extension w/10 Sec pause at the top of the last rep.
20 Copenhagen Plank (each side)
Mayhem Compete
Warm Up & Total Session Time
(Not Scored)
Estimated Total Session Time: 2 Hours (Everything Included)
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
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
Slow Motion Snatch Deadlift to mid thigh + Exploding Power Snatch/Pause Snatch
(Load)
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
*Rest as needed between sets
**Pause in receive for 3 seconds
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
Slow Motion Snatch Deadlift to mid thigh then explode into a Power Snatch + Slow Motion Snatch Deadlift to mid thigh then explode into a Pause Snatch @60-70% 1 RM Power Snatch
*Rest as needed between sets
**Pause in receive for 3 seconds
Power Snatch 7x1
(Load)
Every :90 x 7 Sets:
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.
1 Power Snatch @83-85% 1RM Power Snatch
*Go for perfect reps.
Barbell Back Rack Step Ups
(Load)
20 Barbell Back Rack Step Ups (10 each side) @7.5/10 RPE
16 Barbell Back Rack Step Ups (8 each side) @8/10 RPE
12 Barbell Back Rack Step Ups (6 each side) @8-8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each side) @8.5-9/10 RPE
6 Barbell Back Rack Step Ups (3 each side) @9-9.5/10 RPE
*Rest as needed between sets.
16 Barbell Back Rack Step Ups (8 each side) @8/10 RPE
12 Barbell Back Rack Step Ups (6 each side) @8-8.5/10 RPE
10 Barbell Back Rack Step Ups (5 each side) @8.5-9/10 RPE
6 Barbell Back Rack Step Ups (3 each side) @9-9.5/10 RPE
*Rest as needed between sets.
Tuesday, Sep 24
Workout of the Day
Strict Handstand Push-ups: Week 4
(Reps)
Every 2:00 x 5 Sets: (10 Minutes)
5-7 Reps of Tempo Handstand Push Up
* :03 Up + :03 Down Each Rep
Scale to Tempo Push Ups
From the 10-12 minute mark:
Max Rep Wall Walks
Score is total Wall Walks
5-7 Reps of Tempo Handstand Push Up
* :03 Up + :03 Down Each Rep
Scale to Tempo Push Ups
From the 10-12 minute mark:
Max Rep Wall Walks
Score is total Wall Walks
Firestorm
(Time)
3 Rounds For Time:
15/11 Calorie Echo Bike
11 Burpees over 12" "Block"
Time Cap: 7 Minutes
15/11 Calorie Echo Bike
11 Burpees over 12" "Block"
Time Cap: 7 Minutes
Cool Down
(Not Scored)
2x 10 Reverse Leg Raises (each side)
2x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling
2x 10 Foam Roll Up Wall
1 Minute Calf Foam Rolling
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.
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.
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
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)
5 sets: 5 reps – @ 70% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
5 sets: 5 reps – @ 70% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Body Row on Racked Barbell
(Load)
3 sets: 15 reps– RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
(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
Standing KB Crush Grip Bicep 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 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)
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 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Body Row on Racked Barbell @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip Bicep Curl @ 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 Body Row on Racked Barbell @ moderate weight – maintain quality RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mayhem Ready: barbell Arm Mobilizer
(Not Scored)
https://www.youtube.com/watch?v=dXhZKYTjqRA
Mayhem Compete
Warm Up & Total Session Time
(Not Scored)
Estimated Total Session Time: 2 Hours (Everything Included)
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)
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)
Behind the Neck Push Jerk + Push Jerk + Pause Split Jerk 7x3
(Load)
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @60-65% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @68-70% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @73-75% 1RM Split Jerk
1 Behind the Neck Push Jerk + 1 Push Jerk + 1 Pause Split Jerk @75-75+% 1RM Split Jerk
*Rest as needed between sets.
**3 second pause in catch of Split Jerk.
Kettlebell Gorilla Row + Weighted Strict Chin Up
(Load)
5 Sets
10 Kettlebell Gorilla Row (5 each side) @8-9/10 RPE + 5-7 Weighted Strict Chin Up @8/10 RPE
*Rest as needed between sets.
*Score the Kettlebell Gorilla Row weight. Weighted Chin Ups weight in notes.
10 Kettlebell Gorilla Row (5 each side) @8-9/10 RPE + 5-7 Weighted Strict Chin Up @8/10 RPE
*Rest as needed between sets.
*Score the Kettlebell Gorilla Row weight. Weighted Chin Ups weight in notes.
Monday, Sep 23
Workout of the Day
Midline Climb
(Time)
For Time:
30 Deadlifts 225/155
2 Rope Climbs
30/24 Calorie Row/Ski
2 Rope Climbs
30 GHD Sit-Ups
2 Rope Climbs
30 GHD Sit-Ups
2 Rope Climbs
30/24 Calorie Row/Ski
2 Rope Climbs
30 Deadlifts
Time Cap: 30 Minutes
**Body Weight Sled Pull can be a substitute for Rope Climbs
30 Deadlifts 225/155
2 Rope Climbs
30/24 Calorie Row/Ski
2 Rope Climbs
30 GHD Sit-Ups
2 Rope Climbs
30 GHD Sit-Ups
2 Rope Climbs
30/24 Calorie Row/Ski
2 Rope Climbs
30 Deadlifts
Time Cap: 30 Minutes
**Body Weight Sled Pull can be a substitute for Rope Climbs
Cool Down
(Not Scored)
20 Shoo the Cat
2 Minutes Bench Stretch for Lats
2 Minutes Bench Stretch for Lats
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 (1 set every 7 minutes)
21-15-9
Calorie Ski
15-12-9
Bench Press (135/95)
-rest 3-5 minutes-
3 sets:
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
10 Incline Single Arm Dumbbell Bench Press at RPE 8 (each side)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 2 sets of the metcon and rest 2-3 minutes b/t each portion
3 Sets (1 set every 7 minutes)
21-15-9
Calorie Ski
15-12-9
Bench Press (135/95)
-rest 3-5 minutes-
3 sets:
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
10 Incline Single Arm Dumbbell Bench Press at RPE 8 (each side)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 2 sets of the metcon and rest 2-3 minutes b/t each portion
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
Current Bodybuilding Cycle: Week 12 of 14
(Not Scored)
Bodybuilding Cycle 3: Week of July 1 - September 30 (14 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 Bodybuilding classic of 5x5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.
Length: This cycle will be a 14 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload 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 Bodybuilding classic of 5x5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.
Length: This cycle will be a 14 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
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 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.
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)
-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)
5 sets: 5 reps – @ 70% + 20lbs
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell 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
Single DB Bench 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
Resistance Band Chest Fly – High to Low
(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
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 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 RPE 7
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
10 Seated Tricep DB French Press @ 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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
10 Seated Tricep DB French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Deload Week Day 1
(Not Scored)
https://www.youtube.com/watch?v=p_KP4EPuY68
Note: omit the Front Squats for Affiliate
Note: omit the Front Squats for Affiliate
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 Waves
(Load)
Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
*Rest as needed between sets
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
*Rest as needed between sets
Tempo Good Morning
(Load)
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
*Tempo is 50X1 (5 seconds down, no second pause, explode up, 1 second up)
**Rest as needed between sets.
5 Tempo Good Mornings @6/10 RPE
5 Tempo Good Mornings @6/10 RPE
*Tempo is 50X1 (5 seconds down, no second pause, explode up, 1 second up)
**Rest as needed between sets.
Mayhem Compete
Warm Up & Total Session Time
(Not Scored)
Estimated Total Session Time: 2 Hours (Everything Included)
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean Pull + Power Clean 6-6-6-4-4-4-2-2-2-2
(Load)
3 Sets
3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean
3 Sets
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
4 Sets
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
*Rest as needed between sets
3x (1 Clean Pull + 1 Power Clean) @70-75% 1RM Power Clean
3 Sets
2x (1 Clean Pull + 1 Power Clean) @78-85% 1RM Power Clean
4 Sets
1 Clean Pull + 1 Power Clean @88-90+% 1RM Power Clean
*Rest as needed between sets
Front Squat 7x1
(Load)
30 Front Squats @75/55lb
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
-Then-
1 Front Squat @60% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat.
*Rest as needed between sets.
20 Front Squats @115/85lb
10 Front Squats @155/105lb
*Rest 2 minutes between sets.
**Weight is what is prescribed for male/female.
-Then-
1 Front Squat @60% 1RM Front Squat
1 Front Squat @70% 1RM Front Squat
1 Front Squat @75% 1RM Front Squat
1 Front Squat @80% 1RM Front Squat
1 Front Squat @85% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat
1 Front Squat @85-88% 1RM Front Squat.
*Rest as needed between sets.
Pendlay Row 10-8-8-8-6
(Load)
10 Pendlay Row @6/10 RPE
8 Pendlay Row @6.5/10 RPE
8 Pendlay Row @7/10 RPE
8 Pendlay Row @7.5/10 RPE
6 Pendlay Row @8/10 RPE
*Rest as needed between sets.
8 Pendlay Row @6.5/10 RPE
8 Pendlay Row @7/10 RPE
8 Pendlay Row @7.5/10 RPE
6 Pendlay Row @8/10 RPE
*Rest as needed between sets.
Roller Coaster
(Calories)
5 Sets: (30 Minutes)
3:00 On | 3:00 Off
30/24 Calorie Echo Bike
Max Calorie Ski
Workout Description Video:
youtu.be/mrCVWKjw4Rc?si=kB1adlC_sIcbQUzL
3:00 On | 3:00 Off
30/24 Calorie Echo Bike
Max Calorie Ski
Workout Description Video:
youtu.be/mrCVWKjw4Rc?si=kB1adlC_sIcbQUzL
Mayhem Gymnastics [MG Cycle 20] Rope Climbs and HSPU, Week 4
(Reps)
Death by Wall Facing Strict Handstand Push Ups
Minute 1: 1 Wall Facing Strict Handstand Push Up
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc...
Continue this pattern until failure
Workout Description Video:
youtu.be/ZQdSp9p5kAM?si=YZzWSL6700kZ4cip
Minute 1: 1 Wall Facing Strict Handstand Push Up
Minute 2: 2 Wall Facing Strict Handstand Push Ups
Minute 3: 3 Wall Facing Strict Handstand Push Ups
etc...
Continue this pattern until failure
Workout Description Video:
youtu.be/ZQdSp9p5kAM?si=YZzWSL6700kZ4cip
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