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!

Thursday, Jun 5
Workout of the Day
Bench Press 1x1
(Load)
12 Minutes to Build
Heavy Single Bench Press
Heavy Single Bench Press
Highwaymen
()
Every 2:00 x 10 Sets: (20 Minutes)
200m Run (75-80%)
200m Run (75-80%)
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 8 Bretzel
1 Minute Couch Stretch
2x 8 Bretzel
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Reps)
7 min AMRAP
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
7 min AMRAP
50/40 Calorie Row
Max Calorie Assault Bike
50/40 Calorie Assault Bike
Max Calorie Row
-rest 3:00-
7 min AMRAP
50/40 Calorie Row
Max Calorie Assault Bike
Metcon
(Reps)
Partner
20 min AMRAP
P1: Max Calorie Bike Erg
P2:
4 Shuttle Runs (25/25)
8 Box Jumps (24/20)
16 Alternating DB Snatch (50/35)
* For every 4/8/16 triplet that is completed by the team, add an additional 10 calories to the team’s total Bike Erg score.
20 min AMRAP
P1: Max Calorie Bike Erg
P2:
4 Shuttle Runs (25/25)
8 Box Jumps (24/20)
16 Alternating DB Snatch (50/35)
* For every 4/8/16 triplet that is completed by the team, add an additional 10 calories to the team’s total Bike Erg score.
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)
Wednesday, Jun 4
Workout of the Day
Gymnastics Test: Pull-ups
(Other / Text)
Test one of the following:
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
* Level 1: The lightest band that you can perform one strict pull-up with
* Level 2: One set of max, unbroken strict pull-ups or chin-ups
* Level 3: Max weight strict pull-up 1RM
American IV
(Rounds + Reps)
30 AMRAP
1000m Row/Ski
30 GHD Sit Ups
20 Burpee over Rower
1000m Row/Ski
30 GHD Sit Ups
20 Burpee over Rower
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
10x 5 Second Cobra
1 Minute Forearm Smash
15x Bootstrappers
10x 5 Second Cobra
1 Minute Forearm Smash
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should stand alone for the day. We recommend doing it as the ONLY workout for that day and the next (for example, if you do the 3 functional push-ups during the week, we don't recommend doing any other workout than the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
3 sets
15 GHD Sit Ups
30 yard Sled Push (180/135)
-Rest 3:00-
5 sets
15 V Ups
20 yard Sled Push (225/180)
-rest 3:00-
5 sets
15 Russian Twists (each side)
10 yard Sled Push (270/225)
___________________
30 MINUTES VERSION (or less) :
Cut to 3 sets for everything
3 sets
15 GHD Sit Ups
30 yard Sled Push (180/135)
-Rest 3:00-
5 sets
15 V Ups
20 yard Sled Push (225/180)
-rest 3:00-
5 sets
15 Russian Twists (each side)
10 yard Sled Push (270/225)
___________________
30 MINUTES VERSION (or less) :
Cut to 3 sets for everything
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)
6 sets of 5 reps @ 75% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Split Stance DB Romanian Deadlift
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Front Rack Step Up
(Load)
4 set: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
(Load)
4 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
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 RPE 7
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 5 Day 2
(Not Scored)
https://www.youtube.com/watch?v=E7BzjvLi27Q
Note: omit Back Squats for Affiliate
Note: omit 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 - all to power position
Burgener Warm Up Clean - 3-5 reps of each position
Front Squat Skill Transfer Exercises - 3-5 reps of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep - all to power position
Burgener Warm Up Clean - 3-5 reps of each position
Front Squat Skill Transfer Exercises - 3-5 reps of each movement
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Optional: Accessory Work
(Checkbox)
3 Sets
10 Goblet Hold Step Ups (53/35)
5 Nordic Hamstring Curls
20-30 Calf Raises
10 Goblet Hold Step Ups (53/35)
5 Nordic Hamstring Curls
20-30 Calf Raises
High Hang Muscle Clean
(Load)
3 Sets
3 High Hang Muscle Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
3 High Hang Muscle Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Hang Clean
(Load)
5 Sets
3 Hang Clean @70% 1RM Clean
*Rest as needed between sets.
3 Hang Clean @70% 1RM Clean
*Rest as needed between sets.
Tuesday, Jun 3
Workout of the Day
Back Squat 1x1
(Load)
15 Minutes to Build to
Heavy Single Back Squat
Heavy Single Back Squat
June Carter
(Reps)
15 AMRAP
*2 Muscle Ups
*2 Back Squats 225/155
30' Handstand Walk
*Add 2 reps to the muscle-ups & squats each Round
**HSW 15' Down & 15' Back
*2 Muscle Ups
*2 Back Squats 225/155
30' Handstand Walk
*Add 2 reps to the muscle-ups & squats each Round
**HSW 15' Down & 15' Back
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 45 Second Ring Tricep Stretch
2x 30 Second Foam Roller Hip Internal Rotations
2x 10 Foam Roll Up Wall
2x 45 Second Ring Tricep Stretch
2x 30 Second Foam Roller Hip Internal Rotations
2x 10 Foam Roll Up Wall
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)
6 sets of 5 reps @ 75% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
6 sets of 5 reps @ 75% of 1RM
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Supported Single Arm DB Row
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Straight Arm Lat Pull Down
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump –Upper Body Posterior
()
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 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
15 Barbell Skull Crushers Press @ 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 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7
15 Barbell Skull Crushers Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Monday, Jun 2
Workout of the Day
Turkish Get-Ups
(Load)
10 EMOM
2 Turkish Get Ups
*Alternate Arms Each Minute
2 Turkish Get Ups
*Alternate Arms Each Minute
Cash
(Reps)
5 Sets: (15 Minutes)
2:00 On | 1:00 Off
10/8 Calorie Echo Bike
10 Clean and Jerks 115/85
Max Box Jump Overs 30"/24"
Score is Total Box Jump Overs / Set
2:00 On | 1:00 Off
10/8 Calorie Echo Bike
10 Clean and Jerks 115/85
Max Box Jump Overs 30"/24"
Score is Total Box Jump Overs / Set
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 Barbell Forearm Stretch
20x Scorpion Kicks (each side)
1 Minute Dorsiflexion Matrix
1 Minute Barbell Forearm Stretch
20x Scorpion Kicks (each side)
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 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!
10 Sets
10 Bench Press at RPE 7
-rest 45 seconds b/t sets-
10 Sets
10 Strict Pull Ups (pick a number you can hit unbroken for the first 5 sets at least)
-rest 45 seconds b/t sets-
3 sets
15 Banded Rows at RPE 7-8
15 Banded Low to High Chest Flies at RPE 7-8
-rest as needed b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the accessory
10 Sets
10 Bench Press at RPE 7
-rest 45 seconds b/t sets-
10 Sets
10 Strict Pull Ups (pick a number you can hit unbroken for the first 5 sets at least)
-rest 45 seconds b/t sets-
3 sets
15 Banded Rows at RPE 7-8
15 Banded Low to High Chest Flies at RPE 7-8
-rest as needed b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the accessory
Current Bodybuilding Cycle: Week 2 of 15
(Not Scored)
Bodybuilding Cycle 2: Week of May 12 - Sep 1
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 4 week cycle that will have a deload after each for 3 full cycles. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x56to 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. This cycle will get heavy and stay heavy throughout. 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 August.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move straight into the heavy lifts. This cycle will test each athlete.
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 4 week cycle that will have a deload after each for 3 full cycles. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x56to 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. This cycle will get heavy and stay heavy throughout. 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 August.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move straight into the heavy lifts. This cycle will test each athlete.
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
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)
6 sets of 5 reps @ 75% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Incline Bench Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single DB Bench Press
(Load)
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Chest Fly with Bands
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Preacher Curl
(Load)
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump –Upper Body Anterior
()
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 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
15 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
15 DB Preacher Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 5 Day 1
(Not Scored)
https://www.youtube.com/watch?v=sJ8OmJuiYoY
Note: omit Bench Press for Affiliate
Note: omit Bench Press 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) - all to power position
B. Skill Transfer Exercises Snatch - all to power position
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
B. Skill Transfer Exercises Snatch - all to power position
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
High Hang Power Snatch
(Load)
3 Sets
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
High Hang Pause Power Snatch + High Hang Pause Snatch
(Load)
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @60% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @65% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
*Pause in the receive for 3 seconds on both movements.
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @65% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
1 High Hang Pause Power Snatch + 1 High Hang Pause Snatch @70% 1RM Power Snatch
*Rest as needed between sets.
*Pause in the receive for 3 seconds on both movements.
Sunday, Jun 1
Workout of the Day
West Point
(Rounds + Reps)
20 AMRAP
30/24 Calorie C2 Bike
5 Right Arm KB Shoulder to Overhead 53/35
100' Overhead Carry Right Arm
5 Left Arm KB Shoulder to Overhead 53/35
100' Overhead Carry Right Arm
30/24 Calorie C2 Bike
5 Right Arm KB Shoulder to Overhead 53/35
100' Overhead Carry Right Arm
5 Left Arm KB Shoulder to Overhead 53/35
100' Overhead Carry Right Arm
Recovery
(Meters)
30 Min Bike Erg @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min Bike Erg @Zone 2 Pace
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
30 min @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min Bike Erg @Zone 2 Pace
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
30 min @Zone 2 Pace
*Every 2 minutes do 10m Sled Push OR 8 Alt. Jumping Lunges
-Then-
15-20 Min @Zone 2 Pace
Saturday, May 31
Workout of the Day
Parris Island
()
Teams of 2
3 Rounds For Time:
50 Burpee Box Jump Overs 24:/20"
Reps of Back Squats Totaling 5000/4000lbs**
Time Cap: 28 Minutes
*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
- Repeat from June 2nd, 2023 -
3 Rounds For Time:
50 Burpee Box Jump Overs 24:/20"
Reps of Back Squats Totaling 5000/4000lbs**
Time Cap: 28 Minutes
*You can take the bar from the rack
**Split reps as desired
**Partners can choose the weight on their barbell and can have different weights for each partner. 5000lb total for male teams could be 38 reps at 135lbs (5130lb total) or 53 reps at 95lbs (5035lb total). Bar weight is allowed to be changed across sets.
- Repeat from June 2nd, 2023 -
Body Building
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Arms and Core Warm-up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Banded Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Chin-ups
(Load)
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Tricep Dips
(Load)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Barbell Curl
(Load)
4 sets: 10 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)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl + Single DB Double Head Curl
(Load)
4 sets: 8 reps each side then 8 together - RPE 8
*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)
30 Laying Heel Taps
:45 sec Plank on Elbows
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
*Rest 2:00 b/t sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
30 Laying Heel Taps
:45 sec Plank on Elbows
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
1 min tricep smash (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump – Arms 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 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
30 Laying Heel Taps
:45 sec Plank on Elbows
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 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing Tricep DB French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
30 Laying Heel Taps
:45 sec Plank on Elbows
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 4 Day 3
(Not Scored)
https://www.youtube.com/watch?v=7kYJTDaxFgE
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 - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement. - all to power position
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 - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement. - all to power position
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.
Power Clean + Push Jerk and Clean + Jerk
(Load)
3 Sets (New set every minute)
1 Power Clean + Push Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Power Clean + Push Jerk @80% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean and Jerk @85% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Power Clean + Push Jerk @85% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean and Jerk @85-90% 1RM Clean and Jerk
*Score PC+PJ. Log Clean and Jerk weights in notes.
1 Power Clean + Push Jerk @75% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Power Clean + Push Jerk @80% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean and Jerk @85% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Power Clean + Push Jerk @85% 1RM Clean and Jerk
-Directly Into-
3 Sets (New set every minute)
1 Clean and Jerk @85-90% 1RM Clean and Jerk
*Score PC+PJ. Log Clean and Jerk weights in notes.
Power Snatch and Snatch
(Load)
3 Sets (New set every minute)
1 Power Snatch @75% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Power Snatch @80% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @85% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Power Snatch @85% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @85-90% 1RM Snatch
*Score Power Snatch. Log Snatch weight in notes.
1 Power Snatch @75% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Power Snatch @80% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @85% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Power Snatch @85% 1RM Snatch
-Directly Into-
3 Sets (New set every minute)
1 Snatch @85-90% 1RM Snatch
*Score Power Snatch. Log Snatch weight in notes.
Mayhem Compete
In the Hole Front Squat + Strict Pull Up
(Load)
6 Sets
4 In the Hole Front Squat @78-82% 1RM Front Squat
3 Weighted Pull Ups w/10 second hold at the bottom of each rep
*Move fluidly from movement to movement, don’t rush, but don’t take too long.
*Score In the Hole Front Squat weight. Log Weighted Pull Up in notes.
4 In the Hole Front Squat @78-82% 1RM Front Squat
3 Weighted Pull Ups w/10 second hold at the bottom of each rep
*Move fluidly from movement to movement, don’t rush, but don’t take too long.
*Score In the Hole Front Squat weight. Log Weighted Pull Up in notes.
Parris Island
()
4 Rounds
200m Run
10 GHD Sit Ups
5 Bench Press (155/105)
-rest 2 minutes-
2 Rounds
300m Run
20 GHD Sit Ups
10 Bench Press (155/105)
-rest 2 minutes-
400m Run
30 GHD Sit Ups
20 Bench Press (155/105)
Workout Description Video: youtu.be/bM_eaaAdiy8
200m Run
10 GHD Sit Ups
5 Bench Press (155/105)
-rest 2 minutes-
2 Rounds
300m Run
20 GHD Sit Ups
10 Bench Press (155/105)
-rest 2 minutes-
400m Run
30 GHD Sit Ups
20 Bench Press (155/105)
Workout Description Video: youtu.be/bM_eaaAdiy8
Friday, May 30
Workout of the Day
Max Rep Bench Press + Burn Out Set
(Reps)
Week 10:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Benning
()
3 Rounds For Time:
15 Deadlifts 185/125
12 Handstand Push Ups
9 Chest to Bar Pull Ups
At 7 Minutes
3 Rounds For Time:
12 Deadlifts 225/155
9 Handstand Push Ups
6 Bar Muscle Ups
Time Cap: 13 Minutes
15 Deadlifts 185/125
12 Handstand Push Ups
9 Chest to Bar Pull Ups
At 7 Minutes
3 Rounds For Time:
12 Deadlifts 225/155
9 Handstand Push Ups
6 Bar Muscle Ups
Time Cap: 13 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
2x 15 Side Lying Rotations (each side)
1 Minute Biceps Stretch on Rig
2x 15 Side Lying Rotations (each side)
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 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 4 Dumbbell Seated Strict Press
-Then-
6 Sets:
300m Ski
6 Wall Walks
-rest 1:30 b/t sets-
-rest 2-3 minutes-
3 sets:
16 Incline Dumbbell Curls at RPE8
-rest :30-
12 Dumbbell French Press at RPE7
-rest :30-
8 Preacher Curls at RPE8
-rest 1:30 b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy push press or the accessory at the end (based on what you need to work on more)
Work to heavy set of 4 Dumbbell Seated Strict Press
-Then-
6 Sets:
300m Ski
6 Wall Walks
-rest 1:30 b/t sets-
-rest 2-3 minutes-
3 sets:
16 Incline Dumbbell Curls at RPE8
-rest :30-
12 Dumbbell French Press at RPE7
-rest :30-
8 Preacher Curls at RPE8
-rest 1:30 b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy push press or the accessory at the end (based on what you need to work on more)
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Glutes and Shoulders Warm-up
(Not Scored)
Hip Halo Warmup
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions
Shoulder Press
(Load)
5 sets of 6 reps @ 70% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
5 sets of 6 reps @ 70% of 1RM
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Arnold Press
(Load)
4 sets: 10 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)
4 sets: 10 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)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Lateral Raises
(Load)
4 sets: 10 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
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Mayhem Compete
Mayhem Gymnastics [MG Cycle 25-04] Week 4
(Reps)
4 Sets: (12 Minutes)
1:30 On | 1:30 Off
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds
Score is total Strict Handstand Push Ups for all rounds combined.
*Workout Description Video: youtube.com/watch?v=stjcn8cgC5Q&list=PLvAVwtyBkTrTWsq1cX5Mwdj7ImtsAcysU&index=4
1:30 On | 1:30 Off
Begin each round with 50 ft Handstand Walk [25ft down/25ft back] THEN complete Max Strict Handstand Push Ups with in the 90 seconds
Score is total Strict Handstand Push Ups for all rounds combined.
*Workout Description Video: youtube.com/watch?v=stjcn8cgC5Q&list=PLvAVwtyBkTrTWsq1cX5Mwdj7ImtsAcysU&index=4
Accessory Work
()
3 Sets
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
*Rest 2 minutes between sets.
**All done @8/10 RPE.
*Log all weights in notes.
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
6 Sandbag Squat
6 Sandbag Step Up
50ft Sandbag Carry
*Rest 2 minutes between sets.
**All done @8/10 RPE.
*Log all weights in notes.
Benning "Mayhem Compete"
()
2 rounds:
15 Deadlifts (225/155)
15 Chest to Bar Pull Ups
-must finish prior to 5 minutes-
2 rounds
12 Deadlifts (275/185)
12 Chest to Bar Pull Ups
-must finish prior to 10 minutes-
3 rounds
9 Deadlifts (315/205)
9 Bar Muscle Ups
-must finish prior to 15 minutes-
3 rounds
6 Deadlifts (365/245)
6 Bar Muscle Ups
-Time cap 20 minutes-
Workout Description Video: youtu.be/L0-Ud4R5X0M
15 Deadlifts (225/155)
15 Chest to Bar Pull Ups
-must finish prior to 5 minutes-
2 rounds
12 Deadlifts (275/185)
12 Chest to Bar Pull Ups
-must finish prior to 10 minutes-
3 rounds
9 Deadlifts (315/205)
9 Bar Muscle Ups
-must finish prior to 15 minutes-
3 rounds
6 Deadlifts (365/245)
6 Bar Muscle Ups
-Time cap 20 minutes-
Workout Description Video: youtu.be/L0-Ud4R5X0M
Thursday, May 29
Workout of the Day
Back Squat 1x20
(Load)
Week 10: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Pendleton
()
For Time:
10-9-8-7-6-5-4-3-2-1
50' Shuttle Runs
12 V-Ups
Time Cap: 16 Minutes
10-9-8-7-6-5-4-3-2-1
50' Shuttle Runs
12 V-Ups
Time Cap: 16 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Pec Stretch
10x 5 Seconds Cobra
2x 1 Minute Pec Stretch
10x 5 Seconds Cobra
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Calories)
Partner
16 min AMRAP
Max Calorie Air Bike
*Starting at 0:00, every 2 minutes perform 5/5 yard - 10/10 yard - 15/15 yard run together.
**Athletes may switch whenever on the machine.
16 min AMRAP
Max Calorie Air Bike
*Starting at 0:00, every 2 minutes perform 5/5 yard - 10/10 yard - 15/15 yard run together.
**Athletes may switch whenever on the machine.
Metcon
()
4 Sets (New Set Every 4:00)
25 Double Unders
250/200m Row
25 Double Unders
15 GHDs
25 Double Unders
10 Deadlifts (185/115)
25 Double Unders
250/200m Row
25 Double Unders
15 GHDs
25 Double Unders
10 Deadlifts (185/115)
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
Thursday Recovery
(Meters)
30 Min Bike Erg @Zone 2 Pace
*Every 2 minutes do 10m Sled Push
-Then-
10-15 Min Bike Erg @Damper 3/2
-then-
15-20 Min Bike Erg @Zone 2 Pace
*Every 2 minutes do 10m Sled Push
-Then-
10-15 Min Bike Erg @Damper 3/2
-then-
15-20 Min Bike Erg @Zone 2 Pace
5k Run Progression
()
3 Sets
800m at Zone 1 (or RPE2)
100m at RPE5
*Rest 1 minutes between sets.
6 Sets
50m at RPE8 (Record Time)
50m in same time as RPE8
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
800m at Zone 1 (or RPE2)
100m at RPE5
*Rest 1 minutes between sets.
6 Sets
50m at RPE8 (Record Time)
50m in same time as RPE8
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
Pendleton "Mayhem Compete"
()
15 minute EMOM
Minute 1: 12 Dumbbell Snatches (70/50)
Minute 2: 5 Wall Walks
Minute 3: 3 Rope Climbs
Score is Time / EMOM Section.
Minute 1: 12 Dumbbell Snatches (70/50)
Minute 2: 5 Wall Walks
Minute 3: 3 Rope Climbs
Score is Time / EMOM Section.
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