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!
Monday, May 12
Workout of the Day
Back Squat 1x20
(Load)
Week 8: 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
McConaughey
()
Teams of 2
For Time:
300/240 Calorie Echo Bike
Time Cap: 25 Minutes
For Time:
300/240 Calorie Echo Bike
Time Cap: 25 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
20x 90/90 Rotations
1 Minute Couch Stretch
1 Minute Dorsiflexion Matrix
20x 90/90 Rotations
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!
3 sets
3 Rounds
10 Bench Press (135/95)
1 Pegboard (OR Legless Rope Climb)
-Rest 1:1 b/t sets-
3 sets
1 Set of Max Strict Chin Ups (leave 1 in the tank)
15 Incline Dumbbell Rows at RPE 7-8
-rest as needed b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Accessory or the interval sets to 4-5 (based on what you need to work on more)
3 sets
3 Rounds
10 Bench Press (135/95)
1 Pegboard (OR Legless Rope Climb)
-Rest 1:1 b/t sets-
3 sets
1 Set of Max Strict Chin Ups (leave 1 in the tank)
15 Incline Dumbbell Rows at RPE 7-8
-rest as needed b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Accessory or the interval sets to 4-5 (based on what you need to work on more)
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 Test
(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)
1 set: 1 Rep – @ Find a new 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
1:1:2 Incline DB Bench
(Load)
4 sets: 8 reps (each side and together) - RPE 7
*Rest 1:00-1:30 b/t sets
*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
*Rest 1:00-1:30 b/t sets
Resistance Band Chest Fly – High to Low
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
(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
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 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Double DB Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 2 Day 1
(Not Scored)
https://www.youtube.com/watch?v=D8ir7BXpf2Q
Note: omit the bicep work for affiliate
Note: omit the bicep work 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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
High Hang Power Snatch + Drop Snatch
(Load)
4 Sets
3x (1 High Hang Power Snatch + 1 Drop 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 High Hang Power Snatch + 1 Drop Snatch) @5/10 RPE
*Rest as needed between sets.
**SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch
(Load)
3 Snatch @65% 1RM Snatch
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
*Rest as needed between sets.
2 Snatch @70% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
1 Snatch @85-85+% 1RM Snatch
*Rest as needed between sets.
Jerk + Tall Jerk + Jerk + Jerk Balance + Jerk
(Load)
4 Sets
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @ 5/10RPE
*Rest as needed between sets.
1 Jerk + 1 Tall Jerk + 1 Jerk + 1 Jerk Balance + 1 Jerk @ 5/10RPE
*Rest as needed between sets.
Split Jerk
(Load)
3 Split Jerk @65% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
*Rest as needed between sets.
2 Split Jerk @70% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @70% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
1 Split Jerk @85-85+% 1RM Split Jerk
*Rest as needed between sets.
Mayhem Compete
High Hang Muscle Clean 3x3
(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 5x3
(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.
Mayhem Gymnastics [MG Cycle 25-04] Week 2
(Reps)
4 rounds
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups
Score is total Wall Facing Handstand Push Ups for all rounds combined.
Workout Description Video: youtube.com/watch?v=mD58i3nfXhY&list=PLvAVwtyBkTrTWsq1cX5Mwdj7ImtsAcysU&index=8
90 seconds of work/90 seconds of rest
Begin each round with 5 Wall Walks THEN complete Max Wall Facing Handstand Push Ups
Score is total Wall Facing Handstand Push Ups for all rounds combined.
Workout Description Video: youtube.com/watch?v=mD58i3nfXhY&list=PLvAVwtyBkTrTWsq1cX5Mwdj7ImtsAcysU&index=8
Sunday, May 11
Workout of the Day
Texas Ranger Bobby
()
For Time:
5000m C2 Bike
*Every 2:00 Starting at 0; Complete 100' Farmers Carry 70s/53s
5000m C2 Bike
*Every 2:00 Starting at 0; Complete 100' Farmers Carry 70s/53s
Recovery
(Meters)
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Zone 2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 12 Sec hard followed by 48 sec easy.
-then-
10-15 Min Zone 2
First 30 minutes are 12 Sec Standing Sprint (Damper 10/8) followed by 48 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Zone 2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 12 Sec hard followed by 48 sec easy.
-then-
10-15 Min Zone 2
Mayhem Compete
5k Run Workout
()
1000m at RPE3
500m at RPE5
-Rest 4 Min-
800m at RPE3
400m at RPE5
-Rest 4 Min-
600m at RPE3
300m at RPE5
-Rest 4 Min-
400m at RPE3
200m at RPE5
*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
500m at RPE5
-Rest 4 Min-
800m at RPE3
400m at RPE5
-Rest 4 Min-
600m at RPE3
300m at RPE5
-Rest 4 Min-
400m at RPE3
200m at RPE5
*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
Saturday, May 10
Workout of the Day
“Shake and Bake!”
()
Teams of 2
For Time:
-Buy In-
50 Synchro Toes To Bar
5 Rounds
Partner 1:
300m Run
Partner 2:
50' Weighted Walking Lunge (Choose Own Weight)
*Switch when both are completed
-Buy Out-
50 Synchro Toes To Bar
Time Cap: 30 Minutes
*Score it Time; Record Weight In Notes
For Time:
-Buy In-
50 Synchro Toes To Bar
5 Rounds
Partner 1:
300m Run
Partner 2:
50' Weighted Walking Lunge (Choose Own Weight)
*Switch when both are completed
-Buy Out-
50 Synchro Toes To Bar
Time Cap: 30 Minutes
*Score it Time; Record Weight In Notes
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)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lateral Band Walk
(Load)
4 sets: 30 yards (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 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*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 or KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Lateral Band Walk (each side) @ moderate weight
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB or KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Lateral Band Walk (each side) @ moderate weight
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 1 Day 3
(Not Scored)
https://www.youtube.com/watch?v=5qI5KZULA20
Note: omit the sandbag work for Affiliate
Note: omit the sandbag work 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
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.
Tall Jerk + Split Jerk + Press in Split
(Load)
3 Sets
3 Tall Jerk + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
**Only perform the press in split after the last split jerk.
3 Tall Jerk + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
**Only perform the press in split after the last split jerk.
Clean & Jerk
(Load)
5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk
Snatch
(Load)
5 Sets (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch
1 Snatch @70% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch
Mayhem Compete
Jerk Dip + Jerk + Jerk Balance + Jerk + Press in Split
(Load)
4 Sets
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
2 Jerk Dip + 2 Jerk + 2 Jerk Balance + 2 Jerk + 3 Press in Split
*Rest as needed between sets.
**The idea is to get feedback from the Tall Jerk and Jerk Balance to make your jerks better within the primer!
Split Jerk 3-2-1-2-2-1-1-1-1-1-1-1
(Load)
3 Split Jerk @68% 1RM Split Jerk
2 Split Jerk @72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @83% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
*Rest as needed between sets.
2 Split Jerk @72% 1RM Split Jerk
1 Split Jerk @75% 1RM Split Jerk
2 Split Jerk @73% 1RM Split Jerk
2 Split Jerk @75% 1RM Split Jerk
1 Split Jerk @82% 1RM Split Jerk
1 Split Jerk @80% 1RM Split Jerk
1 Split Jerk @83% 1RM Split Jerk
1 Split Jerk @85% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
1 Split Jerk @ 88-90% 1RM Split Jerk
*Rest as needed between sets.
“Shake and Bake!”
()
For Time:
50 GHD Sit Ups
-Then-
3 Rounds
25 Dumbbell Snatches (50/35)
50ft Dumbbell Walking Lunge (2x50/35)
-Then-
50 GHD Sit Ups
*Athletes may carry dumbbells anyway they choose!
Workout description video: youtu.be/99GDaBvHfsQ
50 GHD Sit Ups
-Then-
3 Rounds
25 Dumbbell Snatches (50/35)
50ft Dumbbell Walking Lunge (2x50/35)
-Then-
50 GHD Sit Ups
*Athletes may carry dumbbells anyway they choose!
Workout description video: youtu.be/99GDaBvHfsQ
Friday, May 9
Workout of the Day
Max Rep Bench Press + Burn Out Set
(Reps)
Week 7:
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
2025 BCS Qualifier Event 1
(Not Scored)
https://www.youtube.com/watch?v=f8B9njSwRzQ
For time:
15 Clean and Jerks 155/105
90 Wall Balls 20/14
15 Clean and Jerks 155/105
Sign up at bcsclassic.com
The BCS Classic is one of the largest competitions in Texas, hosted annually in Bryan/College Station, Texas. This online qualifier is your chance to compete in four events programmed by Rich Froning while supporting an incredible cause — 100% of registration fees go to Mayhem Mission, helping people in need. Whether you're a beginner or a seasoned athlete, there’s a division for everyone. Sign up today and be part of the action!
For time:
15 Clean and Jerks 155/105
90 Wall Balls 20/14
15 Clean and Jerks 155/105
Sign up at bcsclassic.com
The BCS Classic is one of the largest competitions in Texas, hosted annually in Bryan/College Station, Texas. This online qualifier is your chance to compete in four events programmed by Rich Froning while supporting an incredible cause — 100% of registration fees go to Mayhem Mission, helping people in need. Whether you're a beginner or a seasoned athlete, there’s a division for everyone. Sign up today and be part of the action!
“If you ain’t first, you’re last.”
()
For Time:
15 Clean and Jerks 155/105
90 Wall Balls 20/14
15 Clean and Jerks 155/105
Time Cap: 15 Minutes
15 Clean and Jerks 155/105
90 Wall Balls 20/14
15 Clean and Jerks 155/105
Time Cap: 15 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Cat Cow
2x 10 Down Dog
1 Minute Cat Cow
2x 10 Down Dog
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!
4 Sets:
21 Dumbbell Push Press @RPE 8
-rest 30 seconds-
15 Dumbbell Skull Crushers @RPE 8
-rest 60 seconds-
1 Max Set of Dumbbell Curls (leave 1 in the tank)
-rest 2 minutes b/t sets-
-rest 2-3 minutes-
4 sets
15 Dumbbell Rear Raises @RPE 7-8
15 Dumbbell Lateral Raises @RPE 7-8
15 Dumbbell Front Raises @RPE 7-8
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out down to 2-3 sets for each portion
4 Sets:
21 Dumbbell Push Press @RPE 8
-rest 30 seconds-
15 Dumbbell Skull Crushers @RPE 8
-rest 60 seconds-
1 Max Set of Dumbbell Curls (leave 1 in the tank)
-rest 2 minutes b/t sets-
-rest 2-3 minutes-
4 sets
15 Dumbbell Rear Raises @RPE 7-8
15 Dumbbell Lateral Raises @RPE 7-8
15 Dumbbell Front Raises @RPE 7-8
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out down to 2-3 sets for each portion
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)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Pushups
(Load)
4 sets: 10 reps - RPE 7
*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 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Y Raise
(Load)
4 sets: 10 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.
Barbell Curl 21's
(Load)
3 sets: 21 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 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 Ring Y Raise @ moderate weight – maintain quality
10 Barbell Curl 21’s @ moderate weight – maintain quality
10 Seated Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Barbell Curl 21’s @ moderate weight – maintain quality
10 Seated Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Mayhem Gymnastics [MG Cycle 25-04] Week 1
(Reps)
2 rounds of:
Minute 1: Max Dead Hang on Rig
Minute 2: Rest
Minute 3: Max Strict Toes To Bar [see notes]
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK
Score is total of all Toes To Bar combined [including strict].
Minute 1: Max Dead Hang on Rig
Minute 2: Rest
Minute 3: Max Strict Toes To Bar [see notes]
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Toes To Bar
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK
Score is total of all Toes To Bar combined [including strict].
Clean Pull + Power Clean + Push Jerk
(Load)
1 Clean Pull + 1 Power Clean + 1 Push Jerk @60% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @65% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @70% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @75% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @80% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @85% 1RM Power Clean
*Rest as needed between sets.
1 Clean Pull + 1 Power Clean + 1 Push Jerk @65% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @70% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @75% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @80% 1RM Power Clean
1 Clean Pull + 1 Power Clean + 1 Push Jerk @85% 1RM Power Clean
*Rest as needed between sets.
In The Hole Front Squat
(Load)
6 Sets
3 In The Hole Front Squat* @70-75% 1RM Front Squat
5 Pause Bench Press** @ 80-85%% 1RM Bench Press
5 Pause Weighted Pull Up***
*Rest as needed between sets.
*Log weights for Bench Press and Pull Ups in notes.
*In the Hole Front Squat: Bar height should be set where hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.
**Bench Press: pause for 5 seconds at the top of each rep.
***Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.
3 In The Hole Front Squat* @70-75% 1RM Front Squat
5 Pause Bench Press** @ 80-85%% 1RM Bench Press
5 Pause Weighted Pull Up***
*Rest as needed between sets.
*Log weights for Bench Press and Pull Ups in notes.
*In the Hole Front Squat: Bar height should be set where hip crease is right at or below parallel. Starting in a full squat, focus on keeping the elbows high and core tight. Explode out of the hole, smooth transition down and reset after each rep.
**Bench Press: pause for 5 seconds at the top of each rep.
***Weighted Pull Up: Pause for 5 seconds at the bottom of each rep.
Thursday, May 8
Workout of the Day
Turkish Get-Ups
(Load)
10 EMOM
Even Minutes: 2 Reps Right Arm
Odd Minutes: 2 Reps Left Arm
*Use a weight that is challenging but allows for good form throughout reps
Even Minutes: 2 Reps Right Arm
Odd Minutes: 2 Reps Left Arm
*Use a weight that is challenging but allows for good form throughout reps
Talladega Superspeedway
(Calories)
5 Sets: (20 Minutes)
2:00 On | 2:00 Off
60 Double Unders
10 Line Facing Burpees
-Remaining Time-
Max Calorie Echo Bike
2:00 On | 2:00 Off
60 Double Unders
10 Line Facing Burpees
-Remaining Time-
Max Calorie Echo Bike
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Biceps Stretch
10x 5 Second Cobra
4x 5 Quad Foam Rolling (each leg)
1 Minute Band Biceps Stretch
10x 5 Second Cobra
4x 5 Quad Foam Rolling (each leg)
Body Building
Mayhem Specialty Program Survey
(Not Scored)
Hey Mayhem Athletes! We’re pumped to introduce one-off specialty programs aimed at helping you become more well-rounded and target specific areas for improvement. Take a moment to fill out this quick survey so we know which program you’d like to see first!
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
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:
()
3 rounds
800m Run
20 Burpee Box Get Overs (30/24)
80 Air Squats
800m Run
20 Burpee Box Get Overs (30/24)
80 Air Squats
Metcon
()
For time:
27-21-15-9
Dumbbell Thrusters (2x35/25)
5-4-3-2
Rope Climbs
27-21-15-9
Dumbbell Thrusters (2x35/25)
5-4-3-2
Rope Climbs
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
Week 8 - 1 Mile Run Workout
()
6 Min at Zone 2 (or RPE3)
-Rest 1 Min-
6 Min at Zone 2 (or RPE3)
-Rest 1 Min-
5 Sets
400m at RPE3
150m Surge at RPE8
*No rest between reps or sets.
*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
*Week 8 Overview Video: youtube.com/watch?v=ySdNll34z3w&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=5
-Rest 1 Min-
6 Min at Zone 2 (or RPE3)
-Rest 1 Min-
5 Sets
400m at RPE3
150m Surge at RPE8
*No rest between reps or sets.
*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
*Week 8 Overview Video: youtube.com/watch?v=ySdNll34z3w&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=5
Wednesday, May 7
Workout of the Day
Clean & Jerk 6x1
(Load)
Every 1:30 x 6 Sets: (9 Minutes)
1 Squat Clean & Split Jerk @80-85%
1 Squat Clean & Split Jerk @80-85%
Clean Pull 3x2
(Load)
Every 1:00 x 3 Sets: (3 Minutes)
2 Clean Pulls @85-90% of C&J 1RM
2 Clean Pulls @85-90% of C&J 1RM
Cal Naughton Jr
(Meters)
Every 2:00 x 7 Sets: (14 Minutes)
4 Wall Walks
-Remaining Time-
Max Distance Row
**Score is Total Meters Rowed across 14 Minutes
4 Wall Walks
-Remaining Time-
Max Distance Row
**Score is Total Meters Rowed across 14 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
45 Second Supine Twist
1 Minute Forearm Smash
45 Second Supine Twist
Body Building
Mayhem Specialty Program Survey
(Not Scored)
Hey Mayhem Athletes! We’re pumped to introduce one-off specialty programs aimed at helping you become more well-rounded and target specific areas for improvement. Take a moment to fill out this quick survey so we know which program you’d like to see first!
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
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 Elevated Front Rack Step Back Lunge on each leg
-then-
7 sets
100ft Sled Push (235/190) [OR 50ft Dumbbell Front Rack Lunge (2x50/35)]
10 Dumbbell Racked Squats (2x50/35)
-rest 1 min b/t sets-
-Then-
4 sets
12 Single Leg Kickstand RDL @ RPE 7-8
12 Glute Ham Raise (pick a number you can barely keep unbroken the entire time)
24 GHD Sit Ups
-rest 2-3 min b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Elevated Front Rack Step Back Lunge or the Accessory at the end
Work to a heavy set of 3 Elevated Front Rack Step Back Lunge on each leg
-then-
7 sets
100ft Sled Push (235/190) [OR 50ft Dumbbell Front Rack Lunge (2x50/35)]
10 Dumbbell Racked Squats (2x50/35)
-rest 1 min b/t sets-
-Then-
4 sets
12 Single Leg Kickstand RDL @ RPE 7-8
12 Glute Ham Raise (pick a number you can barely keep unbroken the entire time)
24 GHD Sit Ups
-rest 2-3 min b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Elevated Front Rack Step Back Lunge or the Accessory at the end
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)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Goblet Squat: 1 and a Half Reps
(Load)
4 sets: 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
Standing Barbell Calf Raise
(Load)
4 sets: 15-20 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 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 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
10 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
10 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 1 Day 2
(Not Scored)
https://www.youtube.com/watch?v=XQX6zzw7LAA
Note: omit the accessory and back squats for affiliate
Note: omit the accessory and 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 movement.
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.
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.
Hang Muscle Clean + Tall Clean
(Load)
4 Sets
3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
Clean
(Load)
3 Clean @65% 1RM Clean
2 Clean @70% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @85-85+% 1RM Clean
1 Clean @85-85+% 1RM Clean
1 Clean @85-85+% 1RM Clean
*Rest as needed between sets.
2 Clean @70% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @85-85+% 1RM Clean
1 Clean @85-85+% 1RM Clean
1 Clean @85-85+% 1RM Clean
*Rest as needed between sets.
Mayhem Compete
Snatch Pull + Power Snatch + Hang Power Snatch
(Load)
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @65% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @70% 1RM Power Snatch
1 Snatch Pull + 1 Power Snatch + 1 Hang Power Snatch @75% 1RM Power Snatch
*Rest as needed between sets
Snatch Pull + Hang Power Snatch
(Load)
1 Snatch Pull + 1 Hang Power Snatch @75% 1RM Power Snatch
1 Snatch Pull + 1 Hang Power Snatch @80% 1RM Power Snatch
1 Snatch Pull + 1 Hang Power Snatch @85% 1RM Power Snatch
*Rest as needed between sets.
1 Snatch Pull + 1 Hang Power Snatch @80% 1RM Power Snatch
1 Snatch Pull + 1 Hang Power Snatch @85% 1RM Power Snatch
*Rest as needed between sets.
Accessory Work
(Load)
4 Sets
20 Alternating Kettlebell Gorilla Rows (total)
100ft Single Arm Dumbbell Farmer Carry (each arm)
*Rest as needed between sets.
**Log weight in notes.
20 Alternating Kettlebell Gorilla Rows (total)
100ft Single Arm Dumbbell Farmer Carry (each arm)
*Rest as needed between sets.
**Log weight in notes.
Mayhem Gymnastics [MG Cycle 25-04] Week 1
(Reps)
You are working on capacity within a minute.
2 rounds of:
Minute 1: Max unbroken Handstand Hold Against Wall
Minute 2: Rest
Minute 3: Max Strict Handstand Push Ups
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Handstand Push Up
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK
Score is total of all HSPUs combined
2 rounds of:
Minute 1: Max unbroken Handstand Hold Against Wall
Minute 2: Rest
Minute 3: Max Strict Handstand Push Ups
Minute 4: Rest
Minute 5: Max UNBROKEN Kipping Handstand Push Up
Minute 6: Rest
Begin NEXT round at the 7 MINUTE MARK
Score is total of all HSPUs combined
Tuesday, May 6
Workout of the Day
Gymnastics: Rope Climbs
(Reps)
8 Alternating EMOM
Even Minutes: 100' Sandbag "Bear Hug" Carry
Odd Minutes: Max Rep Rope Climbs
*Sub Body Weight Sled Pulls for RX Rope Climbs
**Score is Total Rope Climbs
Even Minutes: 100' Sandbag "Bear Hug" Carry
Odd Minutes: Max Rep Rope Climbs
*Sub Body Weight Sled Pulls for RX Rope Climbs
**Score is Total Rope Climbs
Ricky Bobby
()
Every 8:00 x 3 Sets: (24 Minutes)
300m Run
-Into-
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-Into-
300m Run
*Score is Time / Set
**Time Cap / Set: 6:30 Minutes
300m Run
-Into-
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-Into-
300m Run
*Score is Time / Set
**Time Cap / Set: 6:30 Minutes
Memorial Day Murph: An Origin Story
(Not Scored)
https://www.youtube.com/watch?v=X6F9OiXSPWg
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.
This Year CrossFit Aggieland will be offering 3 Opportunities to complete Memorial Day Murph!
"Heat Zero" Midnight Murph 05/26 with the work out Starting at Zero Hundred Hours 00:00
"Heat 1" 05/26 7:00 AM
"Heat 2" 05/26 9:00AM
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.
This Year CrossFit Aggieland will be offering 3 Opportunities to complete Memorial Day Murph!
"Heat Zero" Midnight Murph 05/26 with the work out Starting at Zero Hundred Hours 00:00
"Heat 1" 05/26 7:00 AM
"Heat 2" 05/26 9:00AM
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
Body Building
Mayhem Specialty Program Survey
(Not Scored)
Hey Mayhem Athletes! We’re pumped to introduce one-off specialty programs aimed at helping you become more well-rounded and target specific areas for improvement. Take a moment to fill out this quick survey so we know which program you’d like to see first!
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
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
Deadlift
(Load)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lat Pulldowns – Neutral Close Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
(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
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 Single Dumbbell Waiter Hold Curl @ 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 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
High Hang Power Snatch + 3 Position Drop Snatch
(Load)
4 Sets
1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full Squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full Squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch 3-2-2-2-1-1-1-1-1-1-1-1
(Load)
3 Snatch @68% 1RM Snatch
2 Snatch @72% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @72% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @83% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90%1RM Snatch
*Rest as needed between sets.
2 Snatch @72% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @72% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @83% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90%1RM Snatch
*Rest as needed between sets.
Accessory Work
(Load)
3-4 Sets
1x Rope Hand Over Hand Sled Pulls @8-9/10 RPE (Heavy) (OR :20 Single Arm Ring Row Static Hold)
15 Wide Grip Barbell Curl @5-6/10 RPE
*Rest as needed between sets.
**Score weights in notes.
1x Rope Hand Over Hand Sled Pulls @8-9/10 RPE (Heavy) (OR :20 Single Arm Ring Row Static Hold)
15 Wide Grip Barbell Curl @5-6/10 RPE
*Rest as needed between sets.
**Score weights in notes.
Monday, May 5
Workout of the Day
Back Squat 1x20
(Load)
Week 7: 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
Talladega Nights
()
For Time:
40-30-20
V-Ups
Box Jump Overs 24/20"
Time Cap: 14 Minutes
40-30-20
V-Ups
Box Jump Overs 24/20"
Time Cap: 14 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip Stretch
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
1 Minute Posterior Hip Stretch
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!
Work to Heavy Set of 3 Bench Press
-Then-
60 Bench Press @40% + 25# of 1RM Bench Press
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
5 sets
15 Strict Chin Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
3 sets
8 Ring Muscle Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy bench press or one of the accessory (based on what you need to work on more)
Work to Heavy Set of 3 Bench Press
-Then-
60 Bench Press @40% + 25# of 1RM Bench Press
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
5 sets
15 Strict Chin Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
3 sets
8 Ring Muscle Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy bench press or one of the accessory (based on what you need to work on more)
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 17 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)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell 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
Hex Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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 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
Single Arm Standing Tricep DB French 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
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
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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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 1 Day 1
(Not Scored)
https://www.youtube.com/watch?v=dULT3DrpDDs
Note: omit the bench press for Affiliate
Note: omit the 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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
High Hang Power Snatch + Overhead Squat + Snatch Balance
(Load)
4 Sets
3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @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 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @5/10 RPE
*Rest as needed between sets.
**SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch Lift Off + Snatch Pull + Pause Snatch
(Load)
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @65% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch
*Rest as needed between sets.
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch
1 Snatch Lift off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch
*Rest as needed between sets.
Mayhem Compete
5 Position Pause Clean Deadlift + High Hang Power Clean
(Load)
4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Power 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. Perfect timing. No crashing of the barbell on the shoulders!
5 Position Pause Clean Deadlift + 3 High Hang Power 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. Perfect timing. No crashing of the barbell on the shoulders!
Clean Deadlift + Clean
(Load)
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @65-70% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean
*Rest as needed between sets
**Work on NOT going around the knees!!
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean
*Rest as needed between sets
**Work on NOT going around the knees!!
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