WODs
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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!
Tuesday, Apr 23
Workout of the Day
Guava
(Time)
Teams of 2 (You Go I Go Full Sets)
For Time:
50-40-30-20-10 Calorie Air Bike (Men)
40-32-24-16-8 Calorie Air Bike (Women)
Time Cap: 25 Minutes
**Partner 1 Will Complete all 50/40 Calories Then they will rest while Partner 2 completes their 50/40 Calories.
For Time:
50-40-30-20-10 Calorie Air Bike (Men)
40-32-24-16-8 Calorie Air Bike (Women)
Time Cap: 25 Minutes
**Partner 1 Will Complete all 50/40 Calories Then they will rest while Partner 2 completes their 50/40 Calories.
Optional Accessory
(Other / Text)
4 Rounds For Quality:
10 Standing Single Arm DB Press (Ea Side)
10 Weighted GHD Hip Raise
10 Single Arm DB "Lawn Mower" Pulls (Ea Side)
10 Standing Single Arm DB Press (Ea Side)
10 Weighted GHD Hip Raise
10 Single Arm DB "Lawn Mower" Pulls (Ea Side)
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)
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: 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
Strict Pull-Ups
(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
Mechanical Drop Sets
(Reps)
4 sets:
5 Lat Pulldowns
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip
-rest 2:00-2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
5 Lat Pulldowns
10 Double DB Bent Over Row
Max Bent Over Barbell Row – Underhand Grip
-rest 2:00-2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
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
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)
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.
Endurance
Guava
(Time)
Every 3:00 x 10 Sets: (30 Minutes)
250/200m Row
100' Sandbag Carry 150/100
3 Sandbag Cleans
250/200m Row
100' Sandbag Carry 150/100
3 Sandbag Cleans
Monday, Apr 22
Workout of the Day
Half Murph
(Time)
For Time:
-800m Run Buy In-
50 Pull-Ups
100 Push-Ups
150 Air Squats
-800m Run Buy Out-
Time Cap: 32 Minutes
**The pull-ups, push-ups, and air squats can be partitioned in any way. Wear a Weighted Vest if you plan to for Murph this year.
-800m Run Buy In-
50 Pull-Ups
100 Push-Ups
150 Air Squats
-800m Run Buy Out-
Time Cap: 32 Minutes
**The pull-ups, push-ups, and air squats can be partitioned in any way. Wear a Weighted Vest if you plan to for Murph this year.
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)
Mobilizing In The Position of Restriction Chest Wall 1
(Not Scored)
https://www.youtube.com/watch?v=Zan6Dlnf2PU
8 Week Squat Cycle
Week 4 of 8
(Checkbox)
This is the last week of this first Phase! Let's keep crushing it.
Starting next week we will work into Heavier Reps into lighter Drop Sets!
-Coach Ryan
7138519623
#StrongLegsStrongLife
Starting next week we will work into Heavier Reps into lighter Drop Sets!
-Coach Ryan
7138519623
#StrongLegsStrongLife
Back Squat 10-10-5-4-2-4-4-4-4
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 10%
5 reps @ 50%
4 reps @ 60%
2 reps @ 70%
Working Sets:
4 Sets: 4 reps @ 75%+
** +10-20lbs Heavier than Week 2 Day 1; Last Time we did 4's
2 Sets: 10 reps @ 10%
5 reps @ 50%
4 reps @ 60%
2 reps @ 70%
Working Sets:
4 Sets: 4 reps @ 75%+
** +10-20lbs Heavier than Week 2 Day 1; Last Time we did 4's
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!
10:00 AMRAP
300m Row (easy/moderate pace)
5 Bench Press (225/135)*
-rest 5:00-
10:00 AMRAP
100ft Dumbbell Farmer Carry (2x100/70)
10 Deficit Push Ups (6/4 inches)
-rest 5:00-
Accumulate unpartitioned:
75 Banded Face Pulls
75 Banded Chest Flys (low to high)
50 Strict Pull Ups
*Bench Press should be a 8-9/10 RPE & reps should be completed unbroken or only breaking within final minutes of AMRAP
__________________
30 MINUTES VERSION (or less):
10:00 AMRAP
300m Row (easy/moderate pace)
5 Bench Press (225/135)*
-straight into-
10:00 AMRAP
100ft Dumbbell Farmer Carry (2x100/70)
10 Deficit Push Ups (6/4 inches)
Move through for 5-10 minutes (or til you have to leave the gym):
25 Banded Face Pulls
25 Banded Chest Flys (low to high)
10 Strict Pull Ups
*Bench Press should be a 8-9/10 RPE & reps should be completed unbroken or only breaking within final minutes of AMRAP
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!
10:00 AMRAP
300m Row (easy/moderate pace)
5 Bench Press (225/135)*
-rest 5:00-
10:00 AMRAP
100ft Dumbbell Farmer Carry (2x100/70)
10 Deficit Push Ups (6/4 inches)
-rest 5:00-
Accumulate unpartitioned:
75 Banded Face Pulls
75 Banded Chest Flys (low to high)
50 Strict Pull Ups
*Bench Press should be a 8-9/10 RPE & reps should be completed unbroken or only breaking within final minutes of AMRAP
__________________
30 MINUTES VERSION (or less):
10:00 AMRAP
300m Row (easy/moderate pace)
5 Bench Press (225/135)*
-straight into-
10:00 AMRAP
100ft Dumbbell Farmer Carry (2x100/70)
10 Deficit Push Ups (6/4 inches)
Move through for 5-10 minutes (or til you have to leave the gym):
25 Banded Face Pulls
25 Banded Chest Flys (low to high)
10 Strict Pull Ups
*Bench Press should be a 8-9/10 RPE & reps should be completed unbroken or only breaking within final minutes of AMRAP
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 3 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: 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 Incline Bench Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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
Incline Dumbbell Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
(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
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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Curls @ 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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 6 Day 1
(Not Scored)
https://www.youtube.com/watch?v=h1yTPUHTxvM
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 Dumbbell Single Arm Overhead Carry Walking Lunge (10 each leg)
6 Double Dumbbell Power Clean and Push Jerk (heavy)
:30 Forearm Side Plank (lift top leg)
20 Dumbbell Single Arm Overhead Carry Walking Lunge (10 each leg)
6 Double Dumbbell Power Clean and Push Jerk (heavy)
:30 Forearm Side Plank (lift top leg)
Muscle Snatch + Snatch Balance
(Load)
3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE
3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE
3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE
3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE
3 Muscle Snatch + 4 Position Snatch Balance w/No Dip (2,4,6,full) @ 5.5/10 RPE
Snatch Pull + Floating Pause Snatch + Pause Snatch Balance
(Load)
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 65% 1 RM Snatch
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 68% 1 RM Snatch
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 72% 1 RM Snatch
*Floating Pause Snatch: pause in the bottom for 2 seconds.
**Pause Snatch Balance: pause for 2 seconds in the receive.
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 68% 1 RM Snatch
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Pull + 1 Floating Pause Snatch + 1 Pause Snatch Balance @ 72% 1 RM Snatch
*Floating Pause Snatch: pause in the bottom for 2 seconds.
**Pause Snatch Balance: pause for 2 seconds in the receive.
Snatch
(Load)
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 80% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 80% 1 RM Snatch
2 Snatch @ 85% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 80% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 80% 1 RM Snatch
2 Snatch @ 85% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
Cool Downs
(Not Scored)
2 minute Couch Stretch (each side)
2 minute Chest Stretch (each side)
2 minute Chest Stretch (each side)
Sunday, Apr 21
Workout of the Day
“I like to move it, move it”
(Time)
Teams of 2
8 Sets Each: (You Go I Go Full Sets)
50 Double Unders
4 Bar Muscle Ups
6 Overhead Squats 155/105
8 Sets Each: (You Go I Go Full Sets)
50 Double Unders
4 Bar Muscle Ups
6 Overhead Squats 155/105
Private
(Time)
Every 2:00 x 8 Sets: (16 Minutes)
15/12 Calorie Air Bike
25ft Handstand Walk
15/12 Calorie Air Bike
25ft Handstand Walk
Zone 2/Recovery
(Other / Text)
Complete this as a 45-60 Min @Easy/Zone 1-2:
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
45 Sec Passive Hang
5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
45 Sec Passive Hang
5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
Saturday, Apr 20
Workout of the Day
In-House WOD 1 "No Limits"
(Load)
0:00-4:00
- 50/40 total Cal Row (split as needed)
4:00-5:00 transition
Partner 1
- 2RM Max Bench (5min)
5:00-6:00 transition
Partner 2:
- Max complex (5min)
- 1 Power clean + 1 Hang squat clean + 1 Front squat
- 50/40 total Cal Row (split as needed)
4:00-5:00 transition
Partner 1
- 2RM Max Bench (5min)
5:00-6:00 transition
Partner 2:
- Max complex (5min)
- 1 Power clean + 1 Hang squat clean + 1 Front squat
In-House WOD 2 "Mirror Image"
(Rounds + Reps)
12min AMRAP (all synchro) -
300m Run (every round, together)
ODD Rounds (1, 3, 5, etc.)
- 5 DB/KB S2OH
- 10 Chest to Bar
EVEN Rounds (2, 4, 6, etc.)
- 5 Barbell OH squat
- 10 toes to bar
*see notes for weights and scaling
300m Run (every round, together)
ODD Rounds (1, 3, 5, etc.)
- 5 DB/KB S2OH
- 10 Chest to Bar
EVEN Rounds (2, 4, 6, etc.)
- 5 Barbell OH squat
- 10 toes to bar
*see notes for weights and scaling
In-House WOD 3 "Barn Burner"
(Time)
“Barn Burner” (Finale - Elimination)
Relay Style:
P1 (light to heavy)
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
(tag P2)
P2 (heavy to light)
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
*see notes for weights and scaling
Relay Style:
P1 (light to heavy)
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
(tag P2)
P2 (heavy to light)
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
- 3 Burpee Box Get Overs
- 3 Deadlifts
*see notes for weights and scaling
In-House Floater
(Reps)
6min AMRAP:
2 Rds each of:
P1
- (7/5) Cal Ski
- Sled push
P2
Sandbag hold
-After 2Rds each, then in time remaining-
Max sandbag over shoulder alternating reps w/ partner
*see notes for weights and scaling
2 Rds each of:
P1
- (7/5) Cal Ski
- Sled push
P2
Sandbag hold
-After 2Rds each, then in time remaining-
Max sandbag over shoulder alternating reps w/ partner
*see notes for weights and scaling
Mobility
(Not Scored)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min 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
Deficit Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Tricep Dips
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Barbell Curl
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Tricep DB French Press
(Load)
3 sets: 15 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Hammer Curl
(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
Core Work:
(Time)
4 sets:
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-Up + V-Up (R+L+Both=1)
60 sec Superman Hold
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
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-Up + V-Up (R+L+Both=1)
60 sec Superman Hold
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 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 Deficit Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-up + V-up (R+L+Both=1)
60 sec Superman Hold
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 Deficit Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 Alt. Leg V-up + V-up (R+L+Both=1)
60 sec Superman Hold
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 Week 5 Day 3
(Not Scored)
https://www.youtube.com/watch?v=rwLRQdmZ_sQ
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)
1 Snatch @ 60% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 65% 1 RM Snatch
1 Snatch @ 70% 1 RM Snatch
1 Snatch @ 75% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
1 Snatch @ 80% 1 RM Snatch
Clean & Jerk
(Load)
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
1 Clean and Jerk @ 80% 1 RM Clean and Jerk
Cool Down (Lats)
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
1-2 minute Lat Smash (each side)
2 minute PVC Pipe Lat Stretch OR Banded lat stretch (each side)
Friday, Apr 19
Workout of the Day
Melman
(Reps)
7 AMRAP
1000/850m Row or Ski
Remaining Time:
Max Rep Strict HSPU
-Rest 4:00-
7 AMRAP
1000/850m Row or Ski
Remaining Time:
Max Rep Push Ups
-Rest 4:00-
7 AMRAP
1000/850m Row or Ski
Remaining Time:
Max Rep DB Bench Press 50s/35s
1000/850m Row or Ski
Remaining Time:
Max Rep Strict HSPU
-Rest 4:00-
7 AMRAP
1000/850m Row or Ski
Remaining Time:
Max Rep Push Ups
-Rest 4:00-
7 AMRAP
1000/850m Row or Ski
Remaining Time:
Max Rep DB Bench Press 50s/35s
Mayhem Mini-Pump –Core
(Other / Text)
4 rounds:
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
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
Mobility
(Not Scored)
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 overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
8 Week Squat Cycle
Back Squat 10-10-5-5-5-5-5-5-5
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 30%
5 reps @ 50%
5 reps @ 65%
Working Sets:
5 Sets: 5 reps @ 73%+
** +10-20lbs Heavier than Week 1 Day 3; When we last did 5's
2 Sets: 10 reps @ 30%
5 reps @ 50%
5 reps @ 65%
Working Sets:
5 Sets: 5 reps @ 73%+
** +10-20lbs Heavier than Week 1 Day 3; When we last did 5'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!
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press** (2x50s/35)
Complete 5 Ring Dips after each set
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest as needed b/t sets-
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
_____________
30 MINUTES VERSION (or less):
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press** (2x50s/35)
Complete 5 Ring Dips after each set
(10 minute cap for this part)
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
3 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest :90 b/t sets-
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest 1:00 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!
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press** (2x50s/35)
Complete 5 Ring Dips after each set
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
4 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest as needed b/t sets-
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest as needed b/t sets-
_____________
30 MINUTES VERSION (or less):
For steady movement
10-9-8-7-6-5-4-3-2-1
Dumbbell Shoulder Press** (2x50s/35)
Complete 5 Ring Dips after each set
(10 minute cap for this part)
**If you can't start out the workout unbroken for the first 2 sets, then scale load and/or reps so you can
3 sets:
28s Barbell Curls (7 from bottom to halfway, 7 from halfway to top, 7 full curls, 7 "kipping" curls with controlled eccentric)
-rest :90 b/t sets-
3 sets:
12 Dumbbell Lateral Raises
12 Dumbbell Tricep Kickbacks
12 Dumbbell Front Raises
-rest 1:00 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.
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
Focus: Move with intention and take machine work at an easy/moderate pace
Focus: Move with intention and focus on each movement you are performing
-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
Focus: Move with intention and take machine work at an easy/moderate pace
Focus: Move with intention and focus on each movement you are performing
Shoulder Press
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Z-Press
(Load)
3 sets: 15 reps - RPE 8
*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 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
Ring Y Raise
(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 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Ring Y Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Thursday, Apr 18
Workout of the Day
Snatch Push Press + Snatch Balance 5x6
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
5 Snatch Push Press + 1 Snatch Balance
**Building Each Set 50-70%
5 Snatch Push Press + 1 Snatch Balance
**Building Each Set 50-70%
Skipper
(Time)
For Time:
5-4-3-2-1
Power Cleans 225/155
10-8-6-4-2
Burpee Broad Jumps 4’/3’
Time Cap: 9 Minutes
5-4-3-2-1
Power Cleans 225/155
10-8-6-4-2
Burpee Broad Jumps 4’/3’
Time Cap: 9 Minutes
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
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:
(Reps)
16 AMRAP
200m Run
**12/9 Calorie Ski
**Increase Ski Calories by 3/2 Every Round.
Score is total Calories at the end of 16 Minutes
200m Run
**12/9 Calorie Ski
**Increase Ski Calories by 3/2 Every Round.
Score is total Calories at the end of 16 Minutes
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
Private
(Time)
For Time:
3 Mile Weighted Run*
Every 5:00 complete:
20 Squats
Wear a Ruck or a Weight Vest
3 Mile Weighted Run*
Every 5:00 complete:
20 Squats
Wear a Ruck or a Weight Vest
Wednesday, Apr 17
Workout of the Day
King Julian
(Meters)
5 Sets Each For Time (20 Minutes)
Set 1: 1000m Run
-Rest 1:00-
Set 2: 800m Run
-Rest 1:00-
Set 3: 600m Run
-Rest 1:00-
Set 4: 400m Run
-Rest 1:00-
Set 1: 200m Run
-Rest 1:00-
Set 1: 1000m Run
-Rest 1:00-
Set 2: 800m Run
-Rest 1:00-
Set 3: 600m Run
-Rest 1:00-
Set 4: 400m Run
-Rest 1:00-
Set 1: 200m Run
-Rest 1:00-
Ring Muscle Up Skill Work
(Other / Text)
8 EMOM
Advanced:
Ring Muscle Ups
**Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.
Intermediate:
2-3 Box Ring Muscle Ups
Beginner:
5 Assisted Ring Dips
Advanced:
Ring Muscle Ups
**Choose a number (1-5) based on your level that is a repeatable, unbroken set throughout the EMOM.
Intermediate:
2-3 Box Ring Muscle Ups
Beginner:
5 Assisted Ring Dips
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)
Every 2:00 x 5 Sets: (10 Minutes)
:40 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:20 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.
:40 Double KB Front Rack Weighted Wall Sit
-Immediately into-
:20 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 Leg) 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
Reps are going down so we should still be aiming for Heavier than last week
In the first three sets (only do THREE sets here) Find a 8 Rep Max For the Day (4 Each Leg) 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
Reps are going down so we should still be aiming for 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 Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats* (155/105)
-rest 1:1 b/t sets-
-rest 3-5 minutes-
4 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
____________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats (155/105)
-rest 1:1 b/t sets-
-rest 2-3 minutes-
3 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% 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 Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats* (155/105)
-rest 1:1 b/t sets-
-rest 3-5 minutes-
4 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% of 1RM
____________
30 MINUTE (or less) VERSION:
4 sets:
12/10 Calorie Standing Bike Erg
10 Box Jump Overs (24/20)
8 Back Squats (155/105)
-rest 1:1 b/t sets-
-rest 2-3 minutes-
3 Sets
15 Hanging Knee Raises
25 Single Leg Prone Hamstring Curl (each side) - with band or machine
15 Stick Abmat Sit Ups
-Rest 2 minutes b/t sets-
*Back Squat weight should not exceed 55% 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)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
DB Good Mornings
(Load)
3 sets: 15 reps – 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 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 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 DB Box Step-Ups (each side) @ 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 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 5 Day 2
(Not Scored)
https://www.youtube.com/watch?v=MxD0d4CWDNI
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
(Load)
1 Push Press @ 65-75% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95% 1 RM Push Press
1 Push Press @ 95-100% 1 RM Push Press
1 Push Press @ 75-85% 1 RM Push Press
1 Push Press @ 85-90% 1 RM Push Press
1 Push Press @ 90-95% 1 RM Push Press
1 Push Press @ 95-100% 1 RM Push Press
Clean & Jerk
(Load)
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 60% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 65% 1 RM Clean and Jerk
1 Clean and Jerk @ 70% 1 RM Clean and Jerk
1 Clean and Jerk @ 75% 1 RM Clean and Jerk
Floating Clean Pull
(Load)
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
3 Floating Clean Pulls @ 100% 1 RM Clean
Cool Down (Low Back)
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
1-2 minute Scorpion Stretch
2 Minutes Downward dog to Upward Dog Transition
Tuesday, Apr 16
Workout of the Day
Clean High Pull + Hang Power Clean + Front Squat 5x9
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
**Complex needs to be Unbroken
*Building Sets (50-70%)
3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats
**Complex needs to be Unbroken
*Building Sets (50-70%)
Alex and Marty
(Time)
For Time:
15-12-9-6-3
Devil Press 50s/35s
30-24-18-12-6
GHD Sit Ups
Time Cap: 15 Minutes
15-12-9-6-3
Devil Press 50s/35s
30-24-18-12-6
GHD Sit Ups
Time Cap: 15 Minutes
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
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)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
5-3-1-1-1 - start at 65% building to 9/10 RPE
*Rest 1:00-1:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
*Rest 1:00-1:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box weight of any band used!
Seated Neutral Grip Cable Row
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Lat Pulldown
(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
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
Single Arm Standing Tricep Extension w/ band
(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
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 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ 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 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
12 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Endurance
Alex and Marty
(Time)
Every 4:00 x 8 Sets:
100m Sled Push
100m Sandbag Carry
Max Calorie C2 Bike
Score is Total Calories
100m Sled Push
100m Sandbag Carry
Max Calorie C2 Bike
Score is Total Calories
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