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!
Saturday, Feb 22
Workout of the Day
Fireline Los Angeles
(Rounds + Reps)
Teams of 2
27 AMRAP
12 Clean and Jerks 135/95
40/32 Calorie Row/Ski
180 Double Unders
-Split reps/calories as needed-
This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant:
-27 people died
-More than 12,000 structures burned
-Nearly 40,000 acres burned
-180,000 people evacuated at the peak
If you would like to donate towards affected communities/families (including gyms), please visit https://www.classy.org/give/655722/?preview=true#!/donation/checkout.
27 AMRAP
12 Clean and Jerks 135/95
40/32 Calorie Row/Ski
180 Double Unders
-Split reps/calories as needed-
This workout was created to raise awareness about the devastating fires recently impacting LA. The workout numbers are significant:
-27 people died
-More than 12,000 structures burned
-Nearly 40,000 acres burned
-180,000 people evacuated at the peak
If you would like to donate towards affected communities/families (including gyms), please visit https://www.classy.org/give/655722/?preview=true#!/donation/checkout.
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Glutes and Core Warm Up
(Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Rear foot elevated DB Split Squat
(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
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Kneeling Banded Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Rear foot elevated DB Split Squat @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Rear foot elevated DB Split Squat @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Standing Banded Pallof Press (each side)
:45 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Friday, Feb 21
Workout of the Day
Pause Bench Press 1x1
(Load)
Every 2:30 x 6 Sets: (15 Minutes)
Build up to a Heavy Pause Bench Press
**Pause :03 At the Chest
Build up to a Heavy Pause Bench Press
**Pause :03 At the Chest
Open 21.3
(Reps)
For Time:
15 Front Squats 95/65
30 Toes to Bar
15 Thrusters 95/65
-Rest 1:00-
15 Front Squats 95/65
30 Chest to Bar
15 Thrusters 95/65
-Rest 1:00-
15 Front Squats 95/65
30 Bar Muscle Ups
15 Thrusters 95/65
Time Cap: 15 Minutes
**Score is reps completed at the 15:00 (note time if you complete the workout)
15 Front Squats 95/65
30 Toes to Bar
15 Thrusters 95/65
-Rest 1:00-
15 Front Squats 95/65
30 Chest to Bar
15 Thrusters 95/65
-Rest 1:00-
15 Front Squats 95/65
30 Bar Muscle Ups
15 Thrusters 95/65
Time Cap: 15 Minutes
**Score is reps completed at the 15:00 (note time if you complete the workout)
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
Body Building
Functional Pumps (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to heavy set of 5 Single Arm Dumbbell Shoulder Press (each arm)
-Then-
75 Single Arm DB Shoulder Press @light load (30/20 can be a good weight for many) on each arm in least amount of sets
-base off weaker arm, and match each set with stronger arm
-rest 2-3 minutes-
4 Sets (1 set every 5 minutes)
25/20 Calorie Ski
50ft Handstand Walk (OR 5 Wall Walks)
5 Rope Climbs (OR 15 Strict Chin Ups)
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the metcon at the end (based on what you need to work on more)
Work to heavy set of 5 Single Arm Dumbbell Shoulder Press (each arm)
-Then-
75 Single Arm DB Shoulder Press @light load (30/20 can be a good weight for many) on each arm in least amount of sets
-base off weaker arm, and match each set with stronger arm
-rest 2-3 minutes-
4 Sets (1 set every 5 minutes)
25/20 Calorie Ski
50ft Handstand Walk (OR 5 Wall Walks)
5 Rope Climbs (OR 15 Strict Chin Ups)
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy shoulder press or the metcon at the end (based on what you need to work on more)
Mayhem BodyBuilding | Friday - Shoulders & Arms
(Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
RPE Scale Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Arms and Shoulders Warm Up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Shoulder Press
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Banded Pushups
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB 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
Plate Front Raise
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Standing KB Crush Grip Bicep Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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 banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump –Arms and Shoulders
()
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
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm Standing Tricep Extension w/ band @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm Standing Tricep Extension w/ band @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 4 Day 3
(Not Scored)
https://www.youtube.com/watch?v=CsCWaNud4ck
Note: Omit the Back Squats for Affiliate
Note: Omit the Back Squats for Affiliate
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Power Snatch + Snatch + Hang Power Snatch + Hang Snatch
(Load)
Barbell Cycling Work
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5.5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6/10 RPE
(optional set)
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @5.5/10 RPE
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6/10 RPE
(optional set)
3 Power Snatch + 3 Squat Snatch + 3 Hang Power Snatch + 3 Hang Squat Snatch @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Double Dumbbell Farmer Carry Walking Lunge
(Other / Text)
3 Sets
20 (total) Double Dumbbell Farmer Carry Walking Lunge @8-8.5/10 RPE
*Rest 60 seconds between sets.
*Log weights in notes.
20 (total) Double Dumbbell Farmer Carry Walking Lunge @8-8.5/10 RPE
*Rest 60 seconds between sets.
*Log weights in notes.
Mayhem Compete
Open 21.3
(Reps)
For total time:
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/3
• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.
•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.
• 15 front squats
• 30 bar muscle-ups
• 15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 min
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/3
Open 21.4
(Load)
Complete the following complex for max load:
• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/4
• 1 deadlift
• 1 clean
• 1 hang clean
• 1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/4
Front Squat 3-3-3-2-2-1-1-1-1-1
(Load)
3 Sets (1 set every minute on the minute)
3 Front Squat
-Directly Into-
2 Sets (1 set every minute on the minute)
2 Front Squat
-Directly Into-
5 Sets (1 set every minute on the minute)
1 Front Squat
*Start around 60-65% and Build to a heavy single for the day.
3 Front Squat
-Directly Into-
2 Sets (1 set every minute on the minute)
2 Front Squat
-Directly Into-
5 Sets (1 set every minute on the minute)
1 Front Squat
*Start around 60-65% and Build to a heavy single for the day.
Double Dumbbell Explosive Bulgarian Split Squat
(Load)
3 Sets
5 Double Dumbbell Explosive Bulgarian Split Squat (each side) @7/10 RPE
*Explode up out of the split squat and try to get a little air.
**Rest 60 seconds between sets,
5 Double Dumbbell Explosive Bulgarian Split Squat (each side) @7/10 RPE
*Explode up out of the split squat and try to get a little air.
**Rest 60 seconds between sets,
Thursday, Feb 20
Workout of the Day
Accessory
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
2 Turkish Get-Ups (Ea Side)
*Use a weight that is challenging but allows for good form throughout reps
2 Turkish Get-Ups (Ea Side)
*Use a weight that is challenging but allows for good form throughout reps
Steamboat Springs
(Reps)
Teams of 2
15 AMRAP
10-12-14-16-18-20...
Power Snatch 135/95
200m Run Together Between Sets
**Score is Total Power Snatches as a Team
15 AMRAP
10-12-14-16-18-20...
Power Snatch 135/95
200m Run Together Between Sets
**Score is Total Power Snatches as a Team
Faith & Fitness WOD 6:30PM
(Calories)
6 Sets: (30 Minutes)
2:30 On | 2:30 Off
40 Double Unders
18/14 Calorie Echo Bike
Max Calorie Row
*Score is Calories / Set
**See Athlete Notes for Large Class Option
2:30 On | 2:30 Off
40 Double Unders
18/14 Calorie Echo Bike
Max Calorie Row
*Score is Calories / Set
**See Athlete Notes for Large Class Option
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch
1 Minute Dorsiflexion Matrix
1 Minute Quadruped Forearm Stretch
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
THURSDAY OVERVIEW
(Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Monostructural/Metcon Warm Up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Reps)
3 Sets: (18 Minutes)
3:00 On | 3:00 Off
30/24 Calorie Row
Max 50ft Shuttle Runs
3:00 On | 3:00 Off
30/24 Calorie Row
Max 50ft Shuttle Runs
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Mayhem Compete
Run Workout
()
6 Sets
600m at RPE5-6
200m at RPE3
*No rest between reps or sets.
-Rest 5 minutes-
100m Recovery Jog (Flying start)
150m at RPE8
50m at “Float” Pace (RPE7)
-Rest 30 seconds-
100m Recovery Jog (Flying start)
150m at RPE9
50m at “Float” Pace (RPE8),
-Rest 30 seconds-
100m Recovery Jog (Flying start)
200m at RPE9.
*This is a "peaking" workout as we head into the Open next week
600m at RPE5-6
200m at RPE3
*No rest between reps or sets.
-Rest 5 minutes-
100m Recovery Jog (Flying start)
150m at RPE8
50m at “Float” Pace (RPE7)
-Rest 30 seconds-
100m Recovery Jog (Flying start)
150m at RPE9
50m at “Float” Pace (RPE8),
-Rest 30 seconds-
100m Recovery Jog (Flying start)
200m at RPE9.
*This is a "peaking" workout as we head into the Open next week
Machine Option
(Meters)
6 Sets
3min at RPE5-6
1min at RPE3
*No rest between reps or sets.
-Rest 5 minutes-
30sec Recovery (Flying start)
45sec at RPE8
15sec at “Float” Pace (RPE7)
-Rest 30 seconds-
30sec Recovery Jog (Flying start)
45sec at RPE9
15sec at “Float” Pace (RPE8),
-Rest 30 seconds-
30sec Recovery Jog (Flying start)
1min at RPE9.
*This is a "peaking" workout as we head into the Open next week
3min at RPE5-6
1min at RPE3
*No rest between reps or sets.
-Rest 5 minutes-
30sec Recovery (Flying start)
45sec at RPE8
15sec at “Float” Pace (RPE7)
-Rest 30 seconds-
30sec Recovery Jog (Flying start)
45sec at RPE9
15sec at “Float” Pace (RPE8),
-Rest 30 seconds-
30sec Recovery Jog (Flying start)
1min at RPE9.
*This is a "peaking" workout as we head into the Open next week
Wednesday, Feb 19
Workout of the Day
Pause Back Squat 1x1
(Load)
Every 2:30 x 6 Sets: (15 Minutes)
Build up to a Heavy Back Pause Squat
*Pause is :03 in the Bottom
Build up to a Heavy Back Pause Squat
*Pause is :03 in the Bottom
Telluride
()
Every 3:00 x 5 Sets: (15 Minutes)
12/10 Calorie Echo Bike
8 Back Squats @50-60%
50ft Walking Lunge
Time Cap / Set: 2:30 Minutes
**Bar Can be taken from the Rack
12/10 Calorie Echo Bike
8 Back Squats @50-60%
50ft Walking Lunge
Time Cap / Set: 2:30 Minutes
**Bar Can be taken from the Rack
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Scorpion Kicks (each side)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
20x Scorpion Kicks (each side)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
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 pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to a heavy set of 3 Front Pause Squat (Pause is 3 Sec in the bottom)
-rest 1-2 minutes-
75 Front Squat @40% of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
3 Rounds
1000m Bike Erg
25 GHD Sit Ups
100ft Single Arm Dumbbell Walking Lunge (50/35)
*Hold Dumbbell however you prefer
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Work to a heavy set of 3 Front Pause Squat (Pause is 3 Sec in the bottom)
-rest 1-2 minutes-
75 Front Squat @40% of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
3 Rounds
1000m Bike Erg
25 GHD Sit Ups
100ft Single Arm Dumbbell Walking Lunge (50/35)
*Hold Dumbbell however you prefer
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Scale RPE Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Leg Day Warm Up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*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
Barbell Step Through Lunges
(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
Hamstring Ring Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
(Load)
3 sets: 15-20 reps (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
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 DB Good Mornings @ Moderate weight – maintain control and quality
8 Barbell Lunge Walkthroughs (each side) @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 DB Good Mornings @ Moderate weight – maintain control and quality
8 Barbell Lunge Walkthroughs (each side) @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
Power Snatch
(Load)
3 Sets
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch @75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80+% 1 RM Power Snatch
*Rest as needed between sets.
3 Power Snatch @65-70% 1RM Power Snatch
2 Sets
2 Power Snatch @75-80% 1RM Power Snatch
3 Sets
1 Power Snatch @80+% 1 RM Power Snatch
*Rest as needed between sets.
Dumbbell Complex
(Other / Text)
3 Sets
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets.
**Log weight in notes.
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets.
**Log weight in notes.
Clean & Jerk
(Load)
3 Sets
1 Clean & Jerk @65-70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
1 Clean & Jerk @65-70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70-75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75-80% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
Mayhem Compete
Power Clean 12x1
(Load)
2 Sets
1 Power Clean @70% 1RM Power Clean
2 Sets
1 Power Clean @75% 1RM Power Clean
2 Sets
1 Power Clean @80% 1RM Power Clean
3 Sets
1 Power Clean @85% 1RM Power Clean
2 Sets
1 Power Clean @80% 1RM Power Clean
1 Set
1 Power Clean @75% 1RM Power Clean
*Rest as needed between sets.
**These sets are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
1 Power Clean @70% 1RM Power Clean
2 Sets
1 Power Clean @75% 1RM Power Clean
2 Sets
1 Power Clean @80% 1RM Power Clean
3 Sets
1 Power Clean @85% 1RM Power Clean
2 Sets
1 Power Clean @80% 1RM Power Clean
1 Set
1 Power Clean @75% 1RM Power Clean
*Rest as needed between sets.
**These sets are all about perfect technique. Note how the percentages go down the last three sets. This is to work speed and fine tune technique to end with perfect sets.
(Compete Version)
()
5 sets (1 set every 6 minutes)
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs
Workout Description Video:
youtu.be/7tv79m-edbE?si=9i1EJDYj-0q75KzU
*Team Version in Athlete Notes.
30/24 Calorie Standing Bike Erg
15 Back Squats (185/125)
3 Rope Climbs
Workout Description Video:
youtu.be/7tv79m-edbE?si=9i1EJDYj-0q75KzU
*Team Version in Athlete Notes.
Tuesday, Feb 18
Workout of the Day
Gymnastics: Ring Muscle-ups/Strict Pull-ups
(Reps)
Option 1
10 Alternating EMOM
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips
Option 2:
"Death by "Ring Muscle Ups: (8 Minutes)
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
**Score is Total Dips and/or Ring Muscle Ups
10 Alternating EMOM
Odd: 5-10 ring/bar kip swings
Even: 3-10 ring dips
Option 2:
"Death by "Ring Muscle Ups: (8 Minutes)
Minute 1: 1 Ring Muscle Up
Minute 2: 2 Ring Muscle Ups
Etc…if you fail before the time cap, complete the allowed numbers with Toes to Rings.
**Score is Total Dips and/or Ring Muscle Ups
Mammoth Lake
()
3 Rounds For Time:
35/28 Calorie Row
25 Box Jump Overs 24"/20’’
20 Handstand Push Ups
Time Cap: 20 Minutes
35/28 Calorie Row
25 Box Jump Overs 24"/20’’
20 Handstand Push Ups
Time Cap: 20 Minutes
Large Class Option
()
Teams of 2
3 Rounds For Time:
Partner 1:
40/32 Calorie Row
Partner 2:
25 Box Jump Overs 24"/20’’
20 Handstand Push Ups
-Switch when both are complete
Time Cap: 20 Minutes
3 Rounds For Time:
Partner 1:
40/32 Calorie Row
Partner 2:
25 Box Jump Overs 24"/20’’
20 Handstand Push Ups
-Switch when both are complete
Time Cap: 20 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Open Book
10x 5 Second Cobra
2x 10 Open Book
10x 5 Second Cobra
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm Up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row
(Load)
3 sets: 15 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)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Barbell Drag Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Barbell Drag Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Split Jerk 12x1
(Load)
12 Sets (1 set every minute on the minute)
1 Split Jerk
*Start at 65% and build to a heavy single for the day.
1 Split Jerk
*Start at 65% and build to a heavy single for the day.
Straddle Seated Barbell Press & Supinated Grip Barbell Bent-over Row
(Load)
3 Sets
10 Straddle Seated Barbell Press @6.5-7/10 RPE
5 Supinated Grip Barbell Bent Over Row @9/10 RPE
*Rest 2-3 minutes between sets.
**Log weights for everything in notes.
10 Straddle Seated Barbell Press @6.5-7/10 RPE
5 Supinated Grip Barbell Bent Over Row @9/10 RPE
*Rest 2-3 minutes between sets.
**Log weights for everything in notes.
(Compete Version)
()
60/48 Calorie Ski
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski
*Team Version in Athlete Notes.
Workout description video: youtu.be/iD8aznbfTcM
-into-
3 Rounds
20 Power Cleans (115/80)
15 Strict Handstand Push Ups
-into-
60/48 Calorie Ski
*Team Version in Athlete Notes.
Workout description video: youtu.be/iD8aznbfTcM
Monday, Feb 17
Workout of the Day
Clean Deadlift 1x1
(Load)
Every 2:30 x 6 Sets: (15 Minutes)
Build up to a Heavy Clean Grip Deadlift
Build up to a Heavy Clean Grip Deadlift
Big Bear
()
For Time:
15-10-5
Dumbbell Burpee Deadlift 50s/35s
45-30-15
Toes to Bar
Time Cap: 12 Minutes
15-10-5
Dumbbell Burpee Deadlift 50s/35s
45-30-15
Toes to Bar
Time Cap: 12 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 30 Seconds Foam Roller Hip Internal Rotations
1 Minute Supine Twists (each side)
4x 5 Quad Foam Rolling (each leg)
2x 30 Seconds Foam Roller Hip Internal Rotations
1 Minute Supine Twists (each side)
Body Building
Functional Pumps (Push & Pull)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
3-4 Sets
15 Alternating Single Arm Dumbbell Bench Press (each arm) at RPE 7-8
15 Double Dumbbell Bent Over Rows at RPE 7-8
-rest as needed b/t sets and reps-
3-4 Sets
15 Incline Dumbbell Chest Flies at RPE 7-8
15 Banded OR Cable Rows at RPE 7-8
-rest as needed b/t sets and reps-
Max Reps Strict Pull Ups (leave 1 rep in the tank)
-rest as needed-
Complete the number you hit again in as few sets as possible
30 MINUTES VERSION (or less):
*For a shorter version today, cut the sets down to 3 for all exercises and only rest 1 minute b/t sets and reps
3-4 Sets
15 Alternating Single Arm Dumbbell Bench Press (each arm) at RPE 7-8
15 Double Dumbbell Bent Over Rows at RPE 7-8
-rest as needed b/t sets and reps-
3-4 Sets
15 Incline Dumbbell Chest Flies at RPE 7-8
15 Banded OR Cable Rows at RPE 7-8
-rest as needed b/t sets and reps-
Max Reps Strict Pull Ups (leave 1 rep in the tank)
-rest as needed-
Complete the number you hit again in as few sets as possible
30 MINUTES VERSION (or less):
*For a shorter version today, cut the sets down to 3 for all exercises and only rest 1 minute b/t sets and reps
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Current Bodybuilding Cycle: Week 6 of 17
(Not Scored)
Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest and Triceps Warm Up
(Not Scored)
Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
(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
D-Ball 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
Resistance Band Chest Fly – High to Low
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
(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 tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump – Chest and Triceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 4 Day 1
(Not Scored)
https://www.youtube.com/watch?v=nNirqpk7D9s
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Strict Press + Overhead Hold + Push Press
(Load)
3 Sets
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
*Rest as needed between sets.
5 Strict Press + 0:20 Overhead Hold + 10 Push Press @5.5-6/10 RPE
*Rest as needed between sets.
Rack Jerk
(Load)
5 Sets (1 set every minute on the minute)
1 Rack Jerk @65-70% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @80+% 1RM Clean & Jerk
*Can be done off the blocks.
1 Rack Jerk @65-70% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @70-75% 1RM Clean & Jerk
5 Sets (1 set every minute on the minute)
1 Rack Jerk @80+% 1RM Clean & Jerk
*Can be done off the blocks.
Optional: Split Stance Landmine Bent Over Row + Renegade Row
(Other / Text)
5 Sets
14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE
14 Renegade Row w/Push Up @6/10 RPE
*Rest 1:00-1:30 between sets.
*Log weights in notes.
14 Split Stance Landmine Bent Over Row (7 per side) @7/10 RPE
14 Renegade Row w/Push Up @6/10 RPE
*Rest 1:00-1:30 between sets.
*Log weights in notes.
Mayhem Compete
Dumbbell Complex
(Load)
3 Sets
5 Dumbbell Squat Snatch (Right arm) + 5 Double Dumbbell Snatch + 5 Dumbbell Squat Snatch (Left arm) + 5 Double Dumbbell Snatch
*Rest as needed between sets.
**Log weight in notes.
5 Dumbbell Squat Snatch (Right arm) + 5 Double Dumbbell Snatch + 5 Dumbbell Squat Snatch (Left arm) + 5 Double Dumbbell Snatch
*Rest as needed between sets.
**Log weight in notes.
Snatch 12x1
(Load)
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 1RM Snatch
3 Sets
1 Snatch @85-85+% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch @80-85% 1RM Snatch
3 Sets
1 Snatch @85-85+% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 60-90 seconds in between sets.
**Score is heaviest weight you hit.
Barbell Good Morning + Back Rack Cossack Squat & Lateral Ski Hops
(Load)
3 Sets
5x (1 Barbell Back Rack Good Morning + 1 Barbell Back Rack Cossack Squat each side) @6/10 RPE
5 Double Dumbbell Russian Step Up @7/10 RPE
20 Lateral Ski Hop
*Rest 60-90 seconds in between each set.
**Log weights for everything in notes.
5x (1 Barbell Back Rack Good Morning + 1 Barbell Back Rack Cossack Squat each side) @6/10 RPE
5 Double Dumbbell Russian Step Up @7/10 RPE
20 Lateral Ski Hop
*Rest 60-90 seconds in between each set.
**Log weights for everything in notes.
(Compete Version)
()
6 Sets
8 Devil Press (2x50/35)
16 GHD Sit Ups (OR Toes to Bar)
-rest 1:1 b/t sets-
Workout description video: youtu.be/0L12rz_uukc
8 Devil Press (2x50/35)
16 GHD Sit Ups (OR Toes to Bar)
-rest 1:1 b/t sets-
Workout description video: youtu.be/0L12rz_uukc
Sunday, Feb 16
Workout of the Day
Corn Palace
(Checkbox)
5 Sets: (15 Minutes)
Alternating EMOM
Minute 1: 10 Dumbbell Step Back Lunges 50s/35s
Minute 2: 10 Strict Pull Ups
Minute 3: 10 Deficit Push Ups 4"/2"
Alternating EMOM
Minute 1: 10 Dumbbell Step Back Lunges 50s/35s
Minute 2: 10 Strict Pull Ups
Minute 3: 10 Deficit Push Ups 4"/2"
Recovery Workout
(Checkbox)
45-60 Minute AMRAP
Run on Runner @Zone 2 Pace
*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.
Alternative option:
45-60 Minute AMRAP on any machine available @Zone 2 Pace
*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.
Run on Runner @Zone 2 Pace
*Every 5 minutes hop on an Echo Bike (OR any Air Bike) and do 20 seconds at a hard effort.
Alternative option:
45-60 Minute AMRAP on any machine available @Zone 2 Pace
*Every 5 minutes hop on a different machine and do 20 seconds at a hard effort or 20 seconds of max burpees if another machine is not available.
Saturday, Feb 15
Workout of the Day
Thunderhead
(Rounds + Reps)
Teams of 2
32 AMRAP (You Go I Go Full Rounds)
15/12 Calorie Machine
50m Sandbag Carry
10 Sandbag Squats
**Can Sub Double DB or KB for Sandbag.
32 AMRAP (You Go I Go Full Rounds)
15/12 Calorie Machine
50m Sandbag Carry
10 Sandbag Squats
**Can Sub Double DB or KB for Sandbag.
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Glutes and Core Warm Up
(Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
5 sets: 3 Reps – @ +85% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Racked Bar Box Step-Ups
(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:
()
4 sets:
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
:30 Hanging L-sit Hold
20 Plank KB Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
:30 Hanging L-sit Hold
20 Plank KB Pull Unders
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 pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Racked Bar Box Step-Ups (each side) @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
:30 Hanging L-sit Hold
20 Plank KB Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Racked Bar Box Step-Ups (each side) @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
:30 Hanging L-sit Hold
20 Plank KB Pull Unders
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Dumbbell Complex
(Other / Text)
3 Sets
5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat @6/10 RPE
-Directly Into-
5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat @6/10 RPE
*Rest as needed between sets.
*Score is an emoji. Log weights for everything in notes.
5 Right Arm Dumbbell Hang Snatch + 5 Right Arm Dumbbell Overhead Squat @6/10 RPE
-Directly Into-
5 Left Arm Dumbbell Hang Snatch + 5 Left Arm Dumbbell Overhead Squat @6/10 RPE
*Rest as needed between sets.
*Score is an emoji. Log weights for everything in notes.
Snatch
(Load)
3 Sets
1 Snatch @65-70% 1RM Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest 60-90 seconds in between sets.
1 Snatch @65-70% 1RM Snatch
3 Sets
1 Snatch @70-75% 1RM Snatch
3 Sets
1 Snatch @75-80% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest 60-90 seconds in between sets.
Power Clean + Squat Clean + Cluster + Push Jerk
(Load)
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE
(optional set)
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @5.5/10 RPE
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6/10 RPE
(optional set)
2 Power Clean + 3 Squat Clean + 4 Cluster + 5 Push Jerk @6.5/10 RPE
**Rest 1:30-2:00 between sets.
**Barbell Cycling Work = Unbroken Sets
Dumbbell Bulgarian Split Squat
(Load)
3 Sets
7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE
*Explode up out of the split squat and try to get a little air
**Rest 60 seconds between sets.
7 Double Dumbbell Explosive Bulgarian Split Squat (each side) @6/10 RPE
*Explode up out of the split squat and try to get a little air
**Rest 60 seconds between sets.
Mayhem Compete
Bench Press + Row
(Load)
3-4 Sets
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.
3 Bench Press @8.5-9/10 RPE
10 Pause Single Dumbbell Bent Over Row @7/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.
Dumbbell Incline Bench Press & Hang Kettlebell Upright Row
(Load)
3 Sets
10 Dumbbell Incline Bench Press @7-7.5/10 RPE
7 Hang Kettlebell Upright Row @8.5-9/10 RPE
*Rest 2-3 min between sets.
**Score is an emoji. Log weights for everything in notes.
10 Dumbbell Incline Bench Press @7-7.5/10 RPE
7 Hang Kettlebell Upright Row @8.5-9/10 RPE
*Rest 2-3 min between sets.
**Score is an emoji. Log weights for everything in notes.
Dumbbell Front Raise + Feet Elevated Ring Row
(Other / Text)
3 Sets
10 Dumbbell Front Raise (focus on constant tension) @6/10 RPE
5-7 Feet Elevated Ring Rows
*Rest 2-3 min between sets .
**Score is an emoji. Log weights for everything in notes.
10 Dumbbell Front Raise (focus on constant tension) @6/10 RPE
5-7 Feet Elevated Ring Rows
*Rest 2-3 min between sets .
**Score is an emoji. Log weights for everything in notes.
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