CrossFit Aggieland WODs | College Station, CrossFit Aggieland

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, Nov 14

Workout of the Day

Hang Power Snatch + Overhead Squat 1x1 (Load)

Every 2:00 x 5 Sets: (10 Minutes)

5 Hang Power Snatches + 5 Overhead Squats
4 Hang Power Snatches + 4 Overhead Squats
3 Hang Power Snatches + 3 Overhead Squats
2 Hang Power Snatches + 2 Overhead Squats
1 Hang Power Snatches + 1 Overhead Squats

**Build Weight throughout 5 Sets

Maple Pecan Latte (Time)

For Time:

4-8-12-16-20-24
Calorie Air Bike
Toes to Bar

Time Cap: 18 Minutes
*Women's Calories: 3-6-9-12-15-18

Maple Pecan Latte "Large Class Option" (Time)

In Teams of Two
For Time:

10-20-30-40-50
Calorie Air Bike
Toes to Bar

Time Cap: 22 Minutes
**Womens Calories 8-16-24-32-40

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute QL Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Ring Lat Stretch

Body Building

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.

Monostructural/WOD Warm-up (Not Scored)

5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)

Monostructural: (Time)

5 min run (easy/warmup pace)
*1 min walk*
3 sets:
400m RPE 7
*rest/walk 2 min between sets
3 sets:
200m RPE 9
*rest/walk 1:30 between sets
*1 min walk
1 set:
400m RPE 10
*rest/walk 2 min
5 min run (easy/cooldown pace)

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)

Connor Altes's Programming

20 Min Echo Bike Progression Week 7 Day 1 (Calories)

8 Sets: (8 Minutes)
:50 @ RPE3-4,
-immediately into-
:10 @ RPE8

-Rest 1:30-

8 Sets: (8 Minutes)
:50 @ RPE3-4,
-immediately into-
:10 @ RPE8

-Rest 1:30-

2 Sets:
1:45 @ RPE7
-Rest 1:00-
:45 @ RPE8
-Rest 2:00-

TFX 2025 Prep

5k Progression Week 5 Day 1 (Time)

1000m at RPE5
-Rest 2:00-
400m at RPE6
-Rest 3:00-
1000m at RPE5
-2:00 Rest-
300m at RPE7
-Rest 3:00-
1000m at RPE5
-2:00 Rest-
200m at RPE8
-Rest 3 Min-
1000m at RPE5
-2:00 Rest-
100m at RPE9

Total: 5000m

Wednesday, Nov 13

Workout of the Day

Deadlift 2x2 (Load)

Every 3:00 x 2 Sets: (6 Minutes)

2 Deadlift @90-95%

Hot Apple Cider (Reps)

3 Sets: (12 Minutes)
2:00 On | 2:00 Off
20/16 Calorie Row
Max Rep Wall Balls 20/14

-into-

3 Sets: (12 Minutes)
2:00 On | 2:00 Off
10x50ft Shuttle Run
Max Burpee to Bar

**Score is Total Wallballs/Burpee Reps / Set

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 15 Adductor Rockbacks
1 Minute Couch Stretch
20 Scorpion Kicks (each side)

Body Building

Functional Pumps (Legs & Core) (Other / Text)

Bodybuilding Lower Body Push Pull (Not Scored)

https://www.youtube.com/watch?v=v7tpnXVVbJY

Mayhem Bodybuilding Goals (Not Scored)

Lower Body Push/Pull Warm-up (Not Scored)

Hip Halo Activation

-into-

3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)

Back Squat (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 2:00-2:30 b/t sets

Barbell Romanian Deadlift (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

DB Walking Lunges (Load)

4 sets: 10 reps (each side) - RPE 7

*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

Standing Barbell Calf Raise (Load)

4 sets: 15-20 reps – RPE 8

*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

Mayhem Mini-Pump – Leg Day (Time)

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 DB Walking Lunges @ moderate weight – maintain quality RPE 7
10 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Burgener Strength

Burgener Strength Week 7 Day 2 (Not Scored)

https://www.youtube.com/watch?v=IVd-x-2sGuM
Note: omit the Bulgarian Split Squats for Affiliate

Warm Up (Not Scored)

Pause Clean Deadlift to Mid Thigh + Floating Clean Pull + Clean (Load)

4 Sets
1 Pause Clean Deadlift to Mid Thigh + 1 Floating Clean Pull + 2 Clean @70-83% 1RM Clean
*Rest as needed between sets.
**Pause for 1 second at the top of Clean Deadlift to Mid Thigh.

Clean (Load)

5 Sets (1 set every 90 seconds)
1 "PERFECT" Clean @85-93% 1RM Clean

Single Leg Romanian Deadlift + Nordic Hamstring Curl (Load)

4 Sets
14 Single Leg Dumbbell RDL (7 each side) @7.5-8/10 RPE
10 Nordic Hamstring Curls
*Rest as needed between sets.
**Score is the weight of the RDLs.

TFX 2025 Prep

Squat Clean + Front Squat + Power Clean 5x3 (Load)

1 Clean + 1 Front Squat + 1 Power Clean @75-78%
1 Clean + 1 Front Squat + 1 Power Clean @75-78%
1 Clean + 1 Front Squat + 1 Power Clean @80-83%
1 Clean + 1 Front Squat + 1 Power Clean @80-83%
1 Clean + 1 Front Squat + 1 Power Clean @80-83%
*Rest as needed between sets.

Lunge Work (Time)

Every 2:30 x 4 Sets: (10 Minutes)

50' Walking Lunge

**Team Athletes try and use the worm
*Indy Athletes us back Rack Barbell 135/95

Tuesday, Nov 12

Workout of the Day

Bar Muscle Ups: Week 5 (Other / Text)

Every :90 x 6 Sets: (9 Minutes)

Option 1: 6 Reps of 1 Bar Muscle Up + 1 Bar Dip

Option 2: 6 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups

Option 3: 9 Ring Rows, then complete 5 Hands Elevated Push Ups

Pumpkin Spice Latte (Reps)

8 AMRAP

2-4-6-8-10-..
Handstand Push Ups
4-8-12-16-20-...
Pull-ups

-Rest 4:00-

For Time:
“Erase your reps”
Start Where you left off & go In Reverse

Time Cap: 10 Minutes

*Overall Time: 22 Minutes
**Score is Part 1 (Total Reps). Comment with your time for Part 2.

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Posterior Shoulder Smash
1 Minute Ring Lat Stretch

Body Building

Mayhem Bodybuilding Goals (Not Scored)

Upper Body Posterior (Back & Triceps) 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

Deadlift (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 2:00-2:30 b/t sets

Strict Pull-Ups (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 1:00-1:30 b/t sets

Shock Method: (Load)

4 sets:
6 Barbell Bent Over Row - RPE 8
12 Alternating DB incline Row - RPE 7
25 Ring Rows - RPE 5

*Score is weight of Barbell Bent Over Row

**Shock method is a specific rep set if 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically.

Bent Over Banded Tricep Extension (Load)

4 sets: 10 reps – RPE 7

*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)

NO MINI PUMP (Not Scored)

During this cycle, on days when we feature a Shock Method workout, there will not be a Mini Pump. If you are short on time and looking for a quick and challenging workout, perform the "Shock Method"

Connor Altes's Programming

Banded Push Ups Hands On Parallettes (Reps)

SET 1: 10-15 Reps :03 Negative & :01 Pause at lockout
SET 2: 10-15 Reps :03 Negative & :01 Pause at lockout T
SET 3: Max Reps No Tempo to Failure

Rest 2:00 between sets

DB Preacher Curls (Load)

3 Sets:

Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 10 Reps

DB Skull Crushers (Load)

5 Sets:

Set 1: 15 Reps
Set 2: 12 Reps
Set 3: 12 Reps
Set 4: 10 Reps
Set 5: 8 Rep

Abs (Checkbox)

3 Sets: (9 Minutes)

:30 On | :30 Off

Set 1: Tuck Hold on Parallettes
Set 2: Hollow Hold
Set 3: L-Sit Hang

TFX 2025 Prep

Push Jerk 1x3 (Load)

Take 10-12 minutes to establish a heavy set of 3 Push Jerk.

-Then, rest 3 minutes before starting next part-

20-15-10
Unbroken Push Jerk
-rest 90 seconds between sets-

*Set 1 @6/10 RPE, Set 2 @7/10 RPE, Set 3 @8/10 RPE

Upper Body Accessory (Load)

3 Sets:
4 Weighted Chin Up
8 Barbell Bicep Curl
-rest 1:30-2:00 minutes between sets-

*Score the weight of your heaviest set of 4 chin ups.

Monday, Nov 11

Workout of the Day

KLEPTO (Class Hero WOD) (Time)

4 Rounds For Time:

27 Box Jumps 24"/20"
20 Burpees
11 Squat Cleans 145/100

Time Cap: 26 Minutes
*Mandatory Step Down on ALL Box Jump Reps

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

CHAD1000X (Alternative Option) (Time)

For Time:
1000 Box Step Ups 20"
*Wear a 45/35lb Ruck

Written in honor of Navy SEAL Senior Chief Chad Wilkinson, who died by suicide on Oct. 29, 2018 as a result of several traumatic brain injuries, blast-wave injuries, and post-traumatic stress disorder (PTSD) stemming from many deployments across more than two decades of service. The Step Up Foundation was founded by his wife, Sara, in Chad’s honor. You can learn more or donate here: https://www.stepupfoundation.org

Optional Accessory - Core Work (Other / Text)

3 Rounds:
10 KB Side Bends (each side)
20 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 2 minutes between rounds

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 30 Seconds Foam Roller Hip Internal Rotations
20x Shoo the Cat
2x 1 Minute Calf Pumps

Body Building

Functional Pumps (Push & Pull) (Other / Text)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!

3 sets:
15 Dumbbell Bench Press at RPE 7-8
-rest 30 seconds-
15+ Wide Tempo Push Ups at RPE 7-8 (stop 2-3 reps shy of failure)
-rest 1 minute-
15 High to Low Banded Chest Flies RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)

-DIRECTLY AFTERWARDS-

3 sets:
8 Weighted Strict Pull Ups at RPE 8
-rest 30 seconds-
15 Single Arm Dumbbell Bent Over Rows at RPE 7-8 (each side)
-rest 1 minute-
15 Banded (Or Cable) Supinated Lat Pull Downs at RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)

30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of one or both of accessory and cut rest to 1 minute b/t set if needed

Mayhem Bodybuilding Goals (Not Scored)

Mayhem Bodybuilding Info, Goals & More (Not Scored)

Click "Workout prep notes available" directly below for the full write up

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.

Upper Body Anterior (Chest & Bicep) 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)

Bench Press (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 2:00-2:30 b/t sets

Current Bodybuilding Cycle: Week 3 of 11 (Not Scored)

Bodybuilding Cycle 4: Week of October 21 - January 3 (11 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 6x6 at a lower intensity with the accessory lifts alternating between sets of 10 and 15. The goal is to maintain strength gains while giving the body a little bit of rest for this cycle. We want the joints feeling good and athletes feeling strong. We will focus on RPE for this cycle and go based on feel. If you feel good, go heavier. If not, stay light and give your body a rest. The Shock method will be alternating days for each week and should be the focus of the week. The goal is to hit each of those with all out effort. There will also be 2 “heavy weeks” where the RPE will be high and the reps will be low. Go heavy and push yourself here.

Length: This cycle will be a 11 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 heavy weeks and a max at the end of the cycle.

Reverse Grip Incline Dumbbell Bench Press (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

D-Ball Bench Press (Load)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Seated Chest Fly with Bands (Load)

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Incline Dumbbell Curls (Load)

4 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Ring Curls (Load)

4 sets: 10 reps - RPE 7

*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)

Mayhem Mini-Pump –Upper Body Anterior (Time)

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
15 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Burgener Strength

Week 7 Day 1 - Videos (Not Scored)

Today we are doing the Power Snatch + Snatch Balance + Overhead Squat complex and the Power Snatch complex from this video:
https://youtu.be/X0rxiTpN3a4

and the Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk complex from this video:
https://youtu.be/6jToCsOKLjM

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.

Power Snatch + Snatch Balance + Overhead Squat (Load)

5 Sets
1 Power Snatch + 1 Snatch Balance + 1 Overhead Squat @65-75% 1RM Power Snatch
*Rest as needed between sets.

Power Snatch (Load)

5 Sets
1 Power Snatch @78-88% 1RM Power Snatch
*Rest as needed between sets.

Behind the Neck Split Jerk + Pause Split Jerk + Split Jerk (Load)

8 Sets (1 set every 1:30-2:00)
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk
*Start at 60% 1RM Split Jerk and work up to 73-75%.
**3 second pause in the dip of the Pause Split Jerk.

Sets Percentage example:
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @60% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @63-65% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @68-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @66-70% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk
1 Behind the Neck Split Jerk + 1 Pause Split Jerk + 1 Split Jerk @73-75% 1 RM Split Jerk

TFX 2025 Prep

Snatch Pull + Squat Snatch 10x2 (Load)

2x 1 Snatch Pull + 1 Snatch @70-73%
2x 1 Snatch Pull + 1 Snatch @70-73%
2x 1 Snatch Pull + 1 Snatch @75-80%
2x 1 Snatch Pull + 1 Snatch @75-80%
2x 1 Snatch Pull + 1 Snatch @75-80%
*Rest 2 minutes between sets.

Front Squat 5x3 (Load)

5 Sets:

3 Front Squat @81-86%

Monday Note (Time)

If you usually Rest / Do only running on Thursday. You may move Thursdays work out to day.

I would decrease the bike intensity, and aim for unbroken on the toes to bar. Make it more of a toes to bar practice work out.

For Time:

4-8-12-16-20-24
Calorie Air Bike
Toes to Bar

Time Cap: 18 Minutes
*Women's Calories: 3-6-9-12-15-18

Sunday, Nov 10

Workout of the Day

The Waterboy (Calories)

20 Sets: (20 Minutes)
:30 On | :30 Off

Max Calorie Ski

60 Min (at Zone 2 Pace OR Nasal Breath) (Time)

45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
In remaining time:
1,000m Ski or Row
100ft Bear Hug Sandbag Carry (150/100)
30 Sec Active Hang on Pull Up Bar

*If heavy sandbags are not available, sub barbell front rack carry [185/125] or DB front rack carry (50s/35s)

Connor Altes's Programming

Push Press 5x4 (Load)

Every 3:00 x 5 Sets:

4 Push Press @65-70%
Mandatory :03 Negative on Each Rep
-Immediately Into-
:30 Handstand Hold

Handstand Walk Practice (Time)

Every 2:00 x 8 Sets: (16 Minutes)

25' Hand Over Hand Sled Pull
25' Handstand Walk

**Use Moderate Weight on Sled Pull

TFX 2025 Prep

5k Progression Week 4 Day 2 (OPTIONAL) (Time)

3 Sets:
300m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
300m at RPE9
*Rest 3 Min between sets.

Total: 3300m

Saturday, Nov 9

Workout of the Day

9AM COMMUNITY WOD 11.9 (Time)

Teams of 2
4 Rounds Each

Partner 1:
48 Double Unders
24 Push Press 45/35
*12 Bar Muscle Ups

Partner 2:
Max Calorie Machine

*Alternate Rounds between Muscle Ups & Toes To Bar
Time Cap: 32 Minutes

Score is time. For every calorie accumulated, subtract 1-second off time.
Example: 10:00 (workout time) - 100 calories (100) = 8:20 (score)

Mayhem Mini-Pump – Arms (Other / Text)

4 rounds:

10 Body Row on Racked Barbell @ moderate weight RPE 7
-rest 30 seconds-
10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7
-rest 30 seconds-
10 Single DB Double Head Curl @ moderate weight RPE 7

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Body Building

Mayhem Bodybuilding Goals (Not Scored)

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-

2 rounds

10 PVC pass throughs
5 PVC around the worlds (each direction)
10 Arm circles (each direction)
5 Down dog/seal pose transitions

Diamond Pushups (Load)

5 sets: 10 reps - RPE 7

*Rest 1:00-1:30 b/t sets

Ring Row – Feet Elevated (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Ring Dips (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Seated Alternating DB Curl (Load)

4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Double DB Skull Crushers (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip Bicep Curl (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Core Work: (Time)

4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
20 Pulse Ups
:45 sec Face-Up Chinese Plank
:45 sec Overhead DB Hold (each side)

*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)

Mayhem Mini-Pump – Arms and Core (Time)

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 rounds:

10 Diamond Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Double DB Skull Crushers @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep Curl @ moderate weight RPE 7
15 Stick Sit Ups
30 Flutter Kicks (each side)
20 Pulse Ups
:45 sec Face-Up Chinese Plank
:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds

Burgener Strength

Burgener Strength Week 6 Day 3 (Not Scored)

https://www.youtube.com/watch?v=zNP3uBuZSrk
Note: omit the Back Squats for Affiliate

Warm Up (Not Scored)

Clean & Jerk (Load)

3 sets
1 Clean & Jerk @60-65% 1RM Clean & Jerk

3 sets
1 Clean & Jerk @70-80% 1RM Clean & Jerk

3 sets
1 Clean & Jerk @85-90% 1RM Clean & Jerk

3 sets
1 Clean & Jerk @90-93% 1RM Clean & Jerk (OR RPE 9/10 if that % isn't happening)
*Rest as needed between sets

Row and Snatch (Load)

10 Rounds
75-100m Row
1 Snatch
*Start at 60-65% and build to a heavy Snatch for the day.

Friday, Nov 8

Workout of the Day

Deadlift 3x3 (Load)

Every 3:00 x 3 Sets: (9 Minutes)

3 Deadlifts @85-90%

Happy Gilmore (Reps)

9 AMRAP

Round 1: 3 Power Cleans 155/105 + 1 Wall Walk
Round 2: 3 Power Cleans + 2 Wall Walks
Round 3: 3 Power Cleans + 3 Wall Walks
Round 4: 6 Power Cleans + 4 Wall Walks
Round 5: 6 Power Cleans + 5 Wall Walks
Round 6: 6 Power Cleans + 6 Wall Walks
Round 7: 9 Power Cleans + 7 Wall Walks

* Repeat from October 20th, 2023
** The workout continues increasing in this manner until the time is up. For scoring, note the round number of the last round successfully completed + reps into the next round.

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Seated External Rotations (each side)
1 Minute Posterior Hip Stretch

Body Building

Functional Pumps (Shoulders & Arms) (Other / Text)

Mayhem Bodybuilding Goals (Not Scored)

Shoulder and Glutes Warm-up (Not Scored)

Crossover Symmetry
and
Hip Halo Warmup

Shoulder Press (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 2:00-2:30 b/t sets

Weighted Hip Thrust (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

*Rest 1:00-1:30 b/t sets

Seated Alternating Double DB Shoulder Press (Load)

4 sets: 10 reps (each side) - RPE 8

*Rest 1:00-1:30 b/t sets

Russian Kettlebell Swing (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

Crossover Symmetry Iron Scap Protocol (Not Scored)

Complete Iron Scap Protocol

GHD Hip Extension (Load)

4 sets: 10 reps - RPE 8

*Rest 1:00-1:30 b/t sets

DB Snow Angel Raise (Load)

4 sets: 10 reps - RPE 8

*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)

Mayhem Mini-Pump –Glutes and Shoulders (Time)

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Thursday, Nov 7

Workout of the Day

Bedtime Stories (Time)

Teams of Two

12 Sets Each For Time:
250/200m Row

*You Go I Go Full Sets. (24 Total Sets)
**Score is Total Time

Time Cap: 30 Minutes

Mayhem Mini-Pump – Core (Other / Text)

3 Rounds

8 Single Arm Overhead Kettlebell sit-ups (left/right)
-rest 30 seconds-
8 Around the Worlds (each side)
-rest 30 seconds-
30 yd KB Front Racked/Overhead Carry (left/right)

* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Cool Down (Not Scored)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Calf & Big Toe Stretch
10x 5 Second Cobra
1 Minute Quardruped Forearm Stretch

Body Building

Mayhem Bodybuilding Goals (Not Scored)

Monostructural/WOD Warm-up (Not Scored)

5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)

Monostructural: (Reps)

6 Sets
1:30 AMRAP
20/16 Calorie Row
Max Double Unders in Remaining time

*1:30 min rest b/t sets*

Metcon (Time)

10 Rounds
500/400m Bike Erg
5 Power Snatch (95/65)

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)

Connor Altes's Programming

20 Min Echo Bike Progression Week 6 Day 1 (Calories)

9:00 at RPE6
-Rest 3 Min-
90 Sec at RPE8
-Rest 3 Min-
6:00 at RPE6.5
-Rest 3 Min-
1:15 at RPE8
-Rest 3 Min-
1:20 at RPE7
-Directly Into-
1:10 at RPE8.5