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!
Wednesday, May 1
Workout of the Day
The Search for Spock
(Rounds + Reps)
15 AMRAP
9-15-21-27
Alt DB Snatches 50/35
DB Step Back Lunges 50/35
-In Remaining Time-
Max Rounds:
3 Wall Walks
60 Double Unders
**Score is the Amount of Max Rounds
9-15-21-27
Alt DB Snatches 50/35
DB Step Back Lunges 50/35
-In Remaining Time-
Max Rounds:
3 Wall Walks
60 Double Unders
**Score is the Amount of Max Rounds
Accessory
(Other / Text)
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Mobility
(Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
8 Week Squat Cycle
Successories Intro
(Checkbox)
Wrapping up the back 4 Weeks of our cycle, Wednesday's will be for Accessory work.
Goal here is to keep us fresh and moving well so we can crush these heavier weights.
"Successories" are just as important as our lifts so please make sure to make time for these. Goal is for this to be done in around 15 minutes after your training for the day.
Goal here is to keep us fresh and moving well so we can crush these heavier weights.
"Successories" are just as important as our lifts so please make sure to make time for these. Goal is for this to be done in around 15 minutes after your training for the day.
Successories
(Other / Text)
4 Sets For Quality:
100m Reverse Sled Drag "Light Weight"
15 Heel Elevated Goblet Squats -Emphasis on "Speed" Reps
5 Seated Box Jumps
:30 Weighted Plank Hold
100m Reverse Sled Drag "Light Weight"
15 Heel Elevated Goblet Squats -Emphasis on "Speed" Reps
5 Seated Box Jumps
:30 Weighted Plank Hold
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
3 sets:
10 Single Leg Dumbbell RDL (light/moderate) (each side)
0:30 Side Plank (each side)
________________
30 MINUTE (or less) VERSION:
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
3 sets:
10 Single Leg Dumbbell RDL (light/moderate) (each side)
0:30 Side Plank (each side)
________________
30 MINUTE (or less) VERSION:
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Mechanical Drop Set (MDS)
(Reps)
4 sets:
10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats
-rest 2:00 - 2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats
-rest 2:00 - 2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
Seated Dumbbell Calf Raise
(Load)
4 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
Current Cycle: Mini Pump Update
(Not Scored)
FYI - For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.
Burgener Strength
Burgener Strength Week 7 Day 2
(Not Scored)
https://www.youtube.com/watch?v=Eit_gPhDaIE
Warm Up
(Not Scored)
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. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click "Workout prep notes available" directly below for demo videos.
- 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)
Click "Workout prep notes available" directly below for demo videos.
Dumbbell Push Press + Dumbbell Push Jerk
(Load)
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 7/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
Clean Pull + Floating Pause Power Clean + Pause Jerk Dip + Pause Split Jerk
(Load)
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 85% 1 RM Power Clean
*Floating Pause Power Clean: pause in receive for 2 seconds.
**Pause Jerk Dip: pause in receive for 2 seconds.
** Pause Split Jerk: pause in receive for 2 seconds.
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 85% 1 RM Power Clean
*Floating Pause Power Clean: pause in receive for 2 seconds.
**Pause Jerk Dip: pause in receive for 2 seconds.
** Pause Split Jerk: pause in receive for 2 seconds.
Clean & Jerk
(Load)
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
Deficit Clean Speed Pulls + Dip and Shrug
(Load)
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
Tuesday, Apr 30
Workout of the Day
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets Starting at 55%
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets Starting at 55%
The Wrath of Khan
(Calories)
5 Sets: (20 Minutes)
2:00 On | 2:00 Off
15/12 Calorie Bike
Max Calorie Row
Score is Total Row Calories Each Set
2:00 On | 2:00 Off
15/12 Calorie Bike
Max Calorie Row
Score is Total Row Calories Each Set
Mayhem Ready A Quick Couplet To Improve Your Hip Power
(Not Scored)
https://www.youtube.com/watch?v=Y2aVR9WOJSU
Body Building
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.
Upper Body Posterior 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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Straight Bar Row
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Straight Arm Lat Pull Down
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Barbell Row – Underhand Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB 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
Bent Over Banded Tricep Extension
(Load)
4 sets: 10 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Endurance
The Wrath of Khan
(Reps)
5 Sets: (30 Minutes)
5:00 On | 1:00 Off
20/16 Cal ski
20/16 Cal C2 Bike
20/16 Cal row
Max Reps In Remaining Time:
Set 1: Sandbag Cleans
Set 2: Calorie Ski 1
Set 3: Sandbag Cleans
Set 4: Echo Bike Calories
Set 5: Sandbag Cleans
5:00 On | 1:00 Off
20/16 Cal ski
20/16 Cal C2 Bike
20/16 Cal row
Max Reps In Remaining Time:
Set 1: Sandbag Cleans
Set 2: Calorie Ski 1
Set 3: Sandbag Cleans
Set 4: Echo Bike Calories
Set 5: Sandbag Cleans
Monday, Apr 29
Workout of the Day
Star Trek: The Motion Picture
(Rounds + Reps)
From 0-12:00
AMRAP
200m Run
10 Strict Pull-Up
From 12:00-14:00
Rest
From 14:00-26:00
AMRAP
200m Run
20 Push-Up
From 26:00-28:00
Rest
From 28:00-40:00
AMRAP
200m Run
30 Air Squat
**Wear a 20/14lb Vest if you plan to on Murph
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
AMRAP
200m Run
10 Strict Pull-Up
From 12:00-14:00
Rest
From 14:00-26:00
AMRAP
200m Run
20 Push-Up
From 26:00-28:00
Rest
From 28:00-40:00
AMRAP
200m Run
30 Air Squat
**Wear a 20/14lb Vest if you plan to on Murph
Scoring: The 200m run is worth 4 reps. Every 50m run is a rep.
Mayhem Ready: Beyond The Double Under
(Not Scored)
https://www.youtube.com/watch?v=Ng8e9er3DUg
8 Week Squat Cycle
Week 5 of 8
(Checkbox)
Weeks 5-8 is where it gets fun & you get to test your ability to push more weight. This is also where you need to be smart as an athlete and know your body well. Each Session and each weight you select should matter and have a purpose and reason for picking. You want to set yourself up for success each session. The program focuses on triples, doubles & singles for the top sets along with drop sets afterward. Each week you should progressively build upon the prior week's and see a SLIGHT improvement in your 3's, 2s, and singles during each session.
If you are absolutely crushing your heavy reps send me a video! Post on IG and tag me! Let's celebrate your success!
-Coach Ryan
7138519623
#StrongLegsStrongLife
If you are absolutely crushing your heavy reps send me a video! Post on IG and tag me! Let's celebrate your success!
-Coach Ryan
7138519623
#StrongLegsStrongLife
Back Squat 5-5-5-4-3-1
(Load)
Warm Up Sets:
2 Sets: 5 reps @ 30%
5 reps @ 40%
4 reps @ 40%
3 reps @ 65%
1 rep @ 78%
Goal is to Prime & Set Ourselves Up for our Heavy Triple
2 Sets: 5 reps @ 30%
5 reps @ 40%
4 reps @ 40%
3 reps @ 65%
1 rep @ 78%
Goal is to Prime & Set Ourselves Up for our Heavy Triple
Back Squat 3x3
(Load)
3 Sets To Build to:
Heavy Set of 3 for the Day
Heavy Set of 3 for the Day
Back Squat 2x6
(Load)
Drop Sets!!
2 Sets: 6 Reps @70-75% of 1RM
**These two drop sets of 6's should feel good after dropping weight from your heavy triple. Try and go heavier than your last time we did 6's on Week 3 Day 1.
2 Sets: 6 Reps @70-75% of 1RM
**These two drop sets of 6's should feel good after dropping weight from your heavy triple. Try and go heavier than your last time we did 6's on Week 3 Day 1.
Body Building
Functional Pump (Push & Pull)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
10 Sets (1 set every 2 minutes)
10 Dumbbell Bench Press (2x70/50)
200m Run (OR 20/16 Calorie Row)
-rest as needed-
5 sets:
5 Strict Chin Ups (weighted if possible)
10 Incline Dumbbell Chest Flies (moderate)
15 Bent Over Rows (moderate)
-rest as needed b/t sets-
___________________
30 MINUTE (or less) VERSION:
7 Sets (1 set every 2 minutes)
10 Dumbbell Bench Press (2x70/50)
200m Run (OR 20/16 Calorie Row)
-at minute 18 begin accessory the below-
4 Sets (1 set every 3 minutes)
5 Strict Chin Ups (weighted if possible)
10 Incline Dumbbell Chest Flies (moderate)
15 Bent Over Rows (moderate)
-rest as needed b/t sets-
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
10 Sets (1 set every 2 minutes)
10 Dumbbell Bench Press (2x70/50)
200m Run (OR 20/16 Calorie Row)
-rest as needed-
5 sets:
5 Strict Chin Ups (weighted if possible)
10 Incline Dumbbell Chest Flies (moderate)
15 Bent Over Rows (moderate)
-rest as needed b/t sets-
___________________
30 MINUTE (or less) VERSION:
7 Sets (1 set every 2 minutes)
10 Dumbbell Bench Press (2x70/50)
200m Run (OR 20/16 Calorie Row)
-at minute 18 begin accessory the below-
4 Sets (1 set every 3 minutes)
5 Strict Chin Ups (weighted if possible)
10 Incline Dumbbell Chest Flies (moderate)
15 Bent Over Rows (moderate)
-rest as needed b/t sets-
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
Current Bodybuilding Cycle: Week 4 of 12
(Not Scored)
Bodybuilding Cycle 2
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
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 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 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.
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
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 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 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.
Upper Body Anterior 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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
1:1:2 Incline DB Bench
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Hex Press
(Load)
4 sets: 10 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)
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Preacher Curl
(Load)
4 sets: 10 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 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
10 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 DB Preacher 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 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7
10 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 7 Day 1
(Not Scored)
https://www.youtube.com/watch?v=th_Ka2uugSE
For Affiliate, omit the Front Squats
For Affiliate, omit the Front Squats
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Optional: Successory
(Checkbox)
3 Sets:
20 Alternating Single Arm Kettlebell Push Press (leave one arm overhead as you push press the other one)
10 Barbell Back Rack Cossack Squats
20 Dumbbell Alternating Hammer Curls
20 Alternating Single Arm Kettlebell Push Press (leave one arm overhead as you push press the other one)
10 Barbell Back Rack Cossack Squats
20 Dumbbell Alternating Hammer Curls
Slow Snatch Deadlift to Mid Thigh + Jump and Shrug + Muscle Snatch + Snatch Drop
(Load)
1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE
1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE
1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE
1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE
1 Slow Snatch Deadlift to Mid Thigh + 3 Jump and Shrug + 2 Muscle Snatch + 3 Snatch Drop @ 5/5 RPE
Snatch Pull + Floating Pause Power Snatch + Pause Overhead Squat
(Load)
1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 65% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 75% 1 RM Power Snatch
*Floating Pause Power Snatch: pause in receive for 3 seconds.
**Pause Overhead Squat: pause in receive for 2 seconds.
1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 70% 1 RM Power Snatch
1 Snatch Pull + 1 Floating Pause Power Snatch + 1 Pause Overhead Squat @ 75% 1 RM Power Snatch
*Floating Pause Power Snatch: pause in receive for 3 seconds.
**Pause Overhead Squat: pause in receive for 2 seconds.
Snatch
(Load)
2 Snatch @ 75-77% 1 RM Snatch
2 Snatch @ 80-83% 1 RM Snatch
2 Snatch @ 75-77% 1 RM Snatch
2 Snatch @ 80-83% 1 RM Snatch
2 Snatch @ 85-88% 1 RM Snatch
2 Snatch @ 85-88% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 80-83% 1 RM Snatch
2 Snatch @ 75-77% 1 RM Snatch
2 Snatch @ 80-83% 1 RM Snatch
2 Snatch @ 85-88% 1 RM Snatch
2 Snatch @ 85-88% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
Sunday, Apr 28
Workout of the Day
Passionfruit
(Time)
For Time:
30-20-10
Dumbbell Power Cleans 50s/35s
Calorie Ski
Time Cap: 12 Minutes
30-20-10
Dumbbell Power Cleans 50s/35s
Calorie Ski
Time Cap: 12 Minutes
Zone 2 Recovery
(Other / Text)
You can use the first part of the 2,000m Row as the warm-up.
45-60 Min Easy @Zone 1-2
2,000m Row
50ft Mini Band Bear Crawl
3,000m Bike Erg
20 Sec L-sit Hang
5 ATG Split Squats (per leg) - no weight w/3 Sec pause in bottom working ROM.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
45-60 Min Easy @Zone 1-2
2,000m Row
50ft Mini Band Bear Crawl
3,000m Bike Erg
20 Sec L-sit Hang
5 ATG Split Squats (per leg) - no weight w/3 Sec pause in bottom working ROM.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
Saturday, Apr 27
Workout of the Day
Lychee
(Time)
Teams of Two:
For Time
1000m Run Together
200 Wall Balls 20/14
800m Run Together
100 DB Box Step Ups 50s/35s 20"
600m Run Together
Time Cap: 36 Minutes
For Time
1000m Run Together
200 Wall Balls 20/14
800m Run Together
100 DB Box Step Ups 50s/35s 20"
600m Run Together
Time Cap: 36 Minutes
Mobility
(Not Scored)
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)
Body Building
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 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-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
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-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Banded 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 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
3 sets: 15 reps - RPE 8
*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 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Banded Tricep Extension
(Load)
3 sets: 15 reps - RPE 8
*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:
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
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 (each side)
1 min tricep smash (each side)
1 min bicep stretch on wall (each side)
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 Banded Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
4 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Bent Over Banded Tricep Extension @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
15 Stick Sit Ups
30 Flutter Kicks (each side)
8 Around the Worlds (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 6 Day 3
(Not Scored)
https://www.youtube.com/watch?v=_xhHjk0k1e0
For Affiliate, omit the RDLs and the Hill Sprints are optional.
For Affiliate, omit the RDLs and the Hill Sprints are optional.
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
(Load)
Take 15 Minutes to establish a 1 RM Snatch for the day.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
Clean & Jerk
(Load)
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
-Then-
Take 85% of that weight and hit for 3 perfect singles.
Optional: Hill Sprints
(Checkbox)
5 Total Sprints ALL OUT!
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
Cool Downs
(Not Scored)
1-2 minute Quad Smash (each side)
1-2 minute Lat Smash (each side)
1-2 minute Scorpion Stretch
1-2 minute Lat Smash (each side)
1-2 minute Scorpion Stretch
Friday, Apr 26
Workout of the Day
"Gwen"
(Load)
For Load (Pick One Weight to do for all 3 Unbroken Sets):
15-12-9 Clean and Jerk
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
15-12-9 Clean and Jerk
Every 4:00, complete 1 set
* Touch and go at the floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set.
* For clarification, the 15s start at minute 0, the 12s start at minute 4, and the 9s start at minute 8.
Acai
(Reps)
12 AMRAP
12 Front Squats 135/95
10 Burpee Box Jump Overs 24"/20"
12 Shoulder To Overhead 135/95
10 Burpee Box Jump Overs
12 Front Squats 135/95
10 Burpee Box Jump Overs 24"/20"
12 Shoulder To Overhead 135/95
10 Burpee Box Jump Overs
Mobility
(Not Scored)
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
1 min calf stretch against wall (each side)
1 min foam roll upper back
Lift:
(Load)
6 Sets:
2 Power Cleans
+
1 Jerk
(Build from 65-70%)
2 Power Cleans
+
1 Jerk
(Build from 65-70%)
8 Week Squat Cycle
Back Squat 10-10-6-4-2-3-3-3-3
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 65%
2 reps @ 73%
Working Sets:
4 Sets: 3 reps @ 78%+
** +5-20lbs Heavier than Week 2 Day 3; Last Time we did 3's
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 65%
2 reps @ 73%
Working Sets:
4 Sets: 3 reps @ 78%+
** +5-20lbs Heavier than Week 2 Day 3; Last Time we did 3's
Body Building
Functional Pump (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 push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)*
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 5 minutes
2 sets
2 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:15-
-after the 2 round move into the below-
2 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:15-
-no additional rest b/t sets-
*Strict Press weight should not exceed 40% of 1RM
___________________
30 MINUTE (or less) VERSION:
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 2 minutes-
3 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:1-
-after the 3 round move into the below-
3 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:1-
*Strict Press weight should not exceed 40% of 1RM
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)*
-rest 5 minutes-
AMRAP 7 Minutes
1000m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 5 minutes
2 sets
2 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:15-
-after the 2 round move into the below-
2 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:15-
-no additional rest b/t sets-
*Strict Press weight should not exceed 40% of 1RM
___________________
30 MINUTE (or less) VERSION:
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Handstand Push Ups
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max reps Strict Press (95/65)
-rest 2 minutes-
AMRAP 5 Minutes
600m Ski (OR Row)
In remaining time:
Max Wall Walks
-rest 2 minutes-
3 Rounds
AMRAP 45 seconds
Barbell Curl (light/moderate)
-rest 1:1-
-after the 3 round move into the below-
3 Rounds
AMRAP 45 seconds
Standing Barbell Tricep Extension (light/moderate)
-rest 1:1-
*Strict Press weight should not exceed 40% of 1RM
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 Shoulders Warm-up
(Not Scored)
Hip Halo Warmup
-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
-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)
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Alternating Double DB Shoulder Press
(Load)
3 sets: 15 reps (each side) - RPE 8
*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 8
*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.
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Lateral Raises
(Load)
3 sets: 15 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 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 Bent Over Lateral Raises @ 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 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Thursday, Apr 25
Workout of the Day
Dragonfruit
(Time)
Teams of 2
5 Sets Each: (You Go I Go Full Sets)
15/12 Calorie Row/Ski
15 GHD Sit Ups
15/12 Calorie Row/Ski
15 Toes to Bar
*Score is Time Per Set Individually
5 Sets Each: (You Go I Go Full Sets)
15/12 Calorie Row/Ski
15 GHD Sit Ups
15/12 Calorie Row/Ski
15 Toes to Bar
*Score is Time Per Set Individually
Mayhem Mini-Pump – Core
(Other / Text)
Every 4:00 3 Sets: (12 Minutes)
15 Pulse Ups
:30 Superman Hold
100' Offset Overhead Farmer Carry
100' Offset Overhead Farmer Carry
15 Pulse Ups
:30 Superman Hold
100' Offset Overhead Farmer Carry
100' Offset Overhead Farmer Carry
Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
1 min bicep stretch on wall
1 min tricep lacrosse ball smash (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
THURSDAY OVERVIEW
(Not Scored)
Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.
Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Time)
Every 4:00 x 5 Sets: (20 MInutes
50 Crossover Single Unders
250/200m Ski
50 Crossover Single Unders
500/400m C2 Bike
50 Crossover Single Unders
250/200m Ski
50 Crossover Single Unders
500/400m C2 Bike
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)
Endurance
Dragonfruit
(Time)
10 Rounds Each For Time:
800m Bike
Rest 1:00 Between Efforts
800m Bike
Rest 1:00 Between Efforts
Wednesday, Apr 24
Workout of the Day
Snatch + Overhead Squat 5x8
(Load)
Every 3:00 x 5 Sets: (15 Minutes)
3 Squat Snatch + 5 Overhead Squats
**Touch & Go. Build in weight across 5 Sets
3 Squat Snatch + 5 Overhead Squats
**Touch & Go. Build in weight across 5 Sets
Papaya
(Rounds + Reps)
8 AMRAP
300 Double Unders
50ft DB Farmer Carry Lunge 50s/35s
50ft DB Front Rack Lunge 50s/35s
50ft SA DB OH Walking Lunge 50/35
300 Double Unders
50ft DB Farmer Carry Lunge 50s/35s
50ft DB Front Rack Lunge 50s/35s
50ft SA DB OH Walking Lunge 50/35
Mobility
(Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
8 Week Squat Cycle
#WallSitWednesday
(Load)
Last Week of #WallSitWednesdays 🙁
Every 2:00 x 5 Sets: (10 Minutes)
:45 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:15 Body Weight Wall Sit
Looking For "Drop Sets" on today's #WallSitWednesday
This should be 1:00 of Isometric Hold into 1:00 of Rest.
Every 2:00 x 5 Sets: (10 Minutes)
:45 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:15 Body Weight Wall Sit
Looking For "Drop Sets" on today's #WallSitWednesday
This should be 1:00 of Isometric Hold into 1:00 of Rest.
Back Rack Lunges 5x8
(Load)
Back Rack Front Foot Elevated Reverse Lunges (Front Foot on a 45lb Plate)
In the first three sets (only do THREE sets here) Find a 8 Rep Max For the Day (4 Each Legs) Building Weight each set
-Then-
Take 90% of the weight you worked up to and Perform
2 Sets: 8 reps (4 Each Side) @ 90% of "max" for the day
**Last Week of Lunges; Goal is to go Heavier than last week!
In the first three sets (only do THREE sets here) Find a 8 Rep Max For the Day (4 Each Legs) Building Weight each set
-Then-
Take 90% of the weight you worked up to and Perform
2 Sets: 8 reps (4 Each Side) @ 90% of "max" for the day
**Last Week of Lunges; Goal is to go Heavier than last week!
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
6 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 2:00 between sets-
4 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
________________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 1:00 between sets-
3 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press).
Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
6 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 2:00 between sets-
4 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
________________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Echo Bike
12 Deadlifts (225/155)*
12/10 Calorie Echo Bike
-rest 1:00 between sets-
3 sets:
8 Barbell Hip Thrusts (heavy)
12 GHD Side Crunch (each side)
8 Dumbbell Suitcase Poliquin Step Ups (each side)
-Rest 1 minute b/t sets-
*Deadlift weight should not exceed 60% of 1RM
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)
3 sets: 3 reps – starting at 80% building to a heavy triple 9/10 RPE
*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
DB Lunge Walkthroughs
(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
Lying DB 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
Single Leg Calf Raise
(Load)
3 sets: 15-20 reps (each side) – 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
10 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ 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
10 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 6 Day 2
(Not Scored)
https://www.youtube.com/watch?v=11H2BBFePhU
Warm Up
(Not Scored)
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. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
Click "Workout prep notes available" directly below for demo videos.
- 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)
Click "Workout prep notes available" directly below for demo videos.
Push Press + Push Jerk
(Load)
3 Push Press + 3 Push Jerk @ 70% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 72-75% 1 RM Push Press
3 Push Press + 3 Push Jerk @ 75-80% 1 RM Push Press
Clean Pull + Hang Pause Clean + Pause Split Jerk
(Load)
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 70-75% 1RM Clean and Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 75-80% 1RM Clean and Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 80-85% 1RM Clean and Jerk
*Hang Pause Clean: pause in the receive for 2 seconds.
**Pause Split Jerk: pause in the split for 2 seconds.
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 75-80% 1RM Clean and Jerk
1 Clean Pull + 1 Hang Pause Clean + 1 Pause Split Jerk @ 80-85% 1RM Clean and Jerk
*Hang Pause Clean: pause in the receive for 2 seconds.
**Pause Split Jerk: pause in the split for 2 seconds.
Clean & Jerk
(Load)
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk
2 Clean and Jerk @ 80% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-90% 1 RM Clean and Jerk
Deficit Clean Pull + Dip and Shrug
(Load)
3 Deficit Clean Pull + 5 Dip and Shrug @ 95% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
Cool Downs
(Not Scored)
1-2 minute Hamstring Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
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