WODs
We use the awesome SugarWOD app to track our daily progress and log our workouts.
Workouts are released every night at 6 pm the day before.
Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!
Saturday, Jan 18
Workout of the Day
Mark and Dennis
()
8 Rounds for Time (with a Partner)
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)
* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.
Time Cap: 40 minutes
4 Box Jumps (each) (34/28 in, switch every rep)
18 Deadlifts (245/170 lb) / Hang Hold*
7 Synchronized Bar Facing Burpees
36 Wall Ball Shots (20/14 lb, switch every 6 reps)
* While one athlete performs the Deadlift, the other hangs from the Pull-Up Bar. Switch as necessary.
Time Cap: 40 minutes
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: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Split Stance DB Romanian Deadlift
(Load)
3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
15 Overhead Plate Situps
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:60 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 KB Side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Pulse Ups
*Rest 2:00 b/t sets
15 Overhead Plate Situps
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
:60 sec Chinese Plank
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 KB Side Bends (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Pulse Ups
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift @ moderate weight (each)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Overhead Plate Situps
:60 sec Chinese Plank
15 KB Side Bends (each side)
15 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift @ moderate weight (each)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Overhead Plate Situps
:60 sec Chinese Plank
15 KB Side Bends (each side)
15 Pulse Ups
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
*Rest 3 minutes b/t rounds
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement - all to power position.
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement - all to power position.
*Demo Videos in Athlete notes.
Power Clean
(Load)
12 minutes to build to a heavy Power Clean
Knee Health
(Checkbox)
3 Sets
7 Sandbag Bear Hug Hold Reverse Step Up (each side)
7 Goblet Hold Cossack Squat (each side)
0:30 Double Kettlebell Front Rack Hold Wall Sit March
7 Sandbag Bear Hug Hold Reverse Step Up (each side)
7 Goblet Hold Cossack Squat (each side)
0:30 Double Kettlebell Front Rack Hold Wall Sit March
Core Work
(Checkbox)
2 Sets (Not for time)
15 Candlestick
10 Supinated Barbell Curl into Strict Press
10 L Seated Single Arm Landmine Press (each side)
15 Candlestick
10 Supinated Barbell Curl into Strict Press
10 L Seated Single Arm Landmine Press (each side)
Friday, Jan 17
Workout of the Day
Dead-Stop Shoulder Press 6x3
(Load)
Every :90 x 6 Sets: (9 Minutes)
3 Dead-Stop Shoulder Press
**Build in Weight across 6 Sets.
3 Dead-Stop Shoulder Press
**Build in Weight across 6 Sets.
Open 19.3
(Reps)
For Time:
200' DB Overhead Walking Lunge 50/35
50 DB Alt Step Up 24"/20"
50 Strict Handstand Push Ups
200' Handstand Walk
Time Cap: 18 Minutes
200' DB Overhead Walking Lunge 50/35
50 DB Alt Step Up 24"/20"
50 Strict Handstand Push Ups
200' Handstand Walk
Time Cap: 18 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
1 Minute Calf & Big Toe Stretch
1 Minute Forearm Smash
1 Minute Calf & Big Toe Stretch
Body Building
Tempo Pushups
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Functional Pump (Shoulders & Arms)
(Checkbox)
INSTRUCTIONS!
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 20 Minutes
1000m Bike Erg
200ft Double Dumbbell (or Kettlebell) Farmer's Carry (2x70/50)
10 Shoulder Press (115/80)
-rest as needed-
2-3 sets
30 Banded Bicep Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Banded Tricep Push Down (moderate)
Rest :30
15 Dumbbell Hammer Curls (moderate)
Rest 1:00
30 MINUTES VERSION (or less):
*Only perform the AMRAP for 15 Minutes and/or only do 2 sets of the accessory
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 20 Minutes
1000m Bike Erg
200ft Double Dumbbell (or Kettlebell) Farmer's Carry (2x70/50)
10 Shoulder Press (115/80)
-rest as needed-
2-3 sets
30 Banded Bicep Curls (light/moderate)
Rest :30
30 Overhead Banded Tricep Ext (light/moderate)
Rest :30
15 Banded Tricep Push Down (moderate)
Rest :30
15 Dumbbell Hammer Curls (moderate)
Rest 1:00
30 MINUTES VERSION (or less):
*Only perform the AMRAP for 15 Minutes and/or only do 2 sets of the accessory
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 & 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: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Bottom-Up Single Arm Standing KB Press
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing DB Lateral Raise
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Single DB Double Head Curl
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min 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 Standing DB Lateral Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Standing KB Crush Grip 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 Standing DB Lateral Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Mayhem Gymnastics [MG Cycle 25-01] Week 2
(Reps)
4 UNBROKEN sets of Chest To Bar Pull Ups at 30% of week 1 max effort number.
-Rest as needed between sets to go unbroken for each set-
For example:
If you got 32 Chest to Bar Pull Ups during week 1 test, 30% will be 9.6 [round up to 10]
You will do 4 unbroken sets of 10 reps
After your 4 sets accumulate, 30 PVC Prone Lifts
*Score is total reps of CTB accumulated for all 4 sets
Workout Description Video:
youtu.be/eSms0logek8?si=J3TDDLfhF_PJ354v
-Rest as needed between sets to go unbroken for each set-
For example:
If you got 32 Chest to Bar Pull Ups during week 1 test, 30% will be 9.6 [round up to 10]
You will do 4 unbroken sets of 10 reps
After your 4 sets accumulate, 30 PVC Prone Lifts
*Score is total reps of CTB accumulated for all 4 sets
Workout Description Video:
youtu.be/eSms0logek8?si=J3TDDLfhF_PJ354v
Snatch Deadlift + Hang Power Snatch + Hang Snatch 3x15
(Load)
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5/10 RPE
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5.5/10 RPE
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @6/10 RPE
Optional set:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @ 6.5/10 RPE
*Rest 1:30-2:00 between sets.
**This is barbell cycling work aka unbroken sets.
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @5.5/10 RPE
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @6/10 RPE
Optional set:
5 Snatch Deadlift + 5 Hang Power Snatch + 5 Hang Squat Snatch @ 6.5/10 RPE
*Rest 1:30-2:00 between sets.
**This is barbell cycling work aka unbroken sets.
Back Squat 15-15-15-5-5-5-6
(Load)
3 Sets
15 Back Squat @5-6/10 RPE
4 Sets
5 Back Squat @6.5-7.5/10 RPE
*Rest as needed between sets.
15 Back Squat @5-6/10 RPE
4 Sets
5 Back Squat @6.5-7.5/10 RPE
*Rest as needed between sets.
Front Foot Elevated Deep Lunge
(Load)
3 Sets
10 Bodyweight Front Foot Elevated Deep Lunge (each side)
*Rest 60 seconds between sets.
10 Bodyweight Front Foot Elevated Deep Lunge (each side)
*Rest 60 seconds between sets.
Thursday, Jan 16
Workout of the Day
Turkish Get-Ups
(Load)
10 EMOM
2 Turkish Get Ups
*Do both Reps on Same Side. Alternate Sides each Minute
2 Turkish Get Ups
*Do both Reps on Same Side. Alternate Sides each Minute
Terk
()
3 Rounds For Time:
50/40 Calorie Row/Ski
30 Strict Sit Ups
Time Cap: 18 Minutes
50/40 Calorie Row/Ski
30 Strict Sit Ups
Time Cap: 18 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
20x Scorpion Kicks (each side)
1 Minute Dorsiflexion Matrix
20x Scorpion Kicks (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
THURSDAY OVERVIEW
(Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Monostructural/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
()
3 person Team
10,000/8,000m Bike Erg
5,000/4,000m Row Erg
5,000/4,000m Ski Erg
*Each team gets one type of machine and can all 3 work on separate machines at the same time. Switching whenever they choose as a team.
SEE WORKOUT NOTES FOR INDIVIDUAL VERSION
10,000/8,000m Bike Erg
5,000/4,000m Row Erg
5,000/4,000m Ski Erg
*Each team gets one type of machine and can all 3 work on separate machines at the same time. Switching whenever they choose as a team.
SEE WORKOUT NOTES FOR INDIVIDUAL VERSION
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
8 Min Run Progression - Week 2 Day 1
()
3x (300m at RPE8, 150m at RPE3),
250m at RPE9
150m at RPE1
-Rest 4 Min-
2x (300m at RPE8, 150m at RPE3)
200m at RPE9.5
100m at RPE1
-Rest 4 Min-
300m at RPE8
150m at RPE3
150m at RPE10
50m at RPE1
250m at RPE9
150m at RPE1
-Rest 4 Min-
2x (300m at RPE8, 150m at RPE3)
200m at RPE9.5
100m at RPE1
-Rest 4 Min-
300m at RPE8
150m at RPE3
150m at RPE10
50m at RPE1
Wednesday, Jan 15
Workout of the Day
Back Rack Step Back Lunge 5x10
(Load)
Every :90 x 5 Sets: (8 Minutes)
10 Back Rack Step Back Lunges
*Use Moderate Weight
**10 Total Reps (5 Each Leg) Alternate legs each Rep
10 Back Rack Step Back Lunges
*Use Moderate Weight
**10 Total Reps (5 Each Leg) Alternate legs each Rep
Kala
()
10 EMOM
5 Burpees Over Bar
5 Clean and Jerks 135/95
Time Cap / Set: 40 Seconds
5 Burpees Over Bar
5 Clean and Jerks 135/95
Time Cap / Set: 40 Seconds
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Barbell Forearm Stretch
2x 10 Down Dog
1 Minute Barbell Forearm Stretch
2x 10 Down Dog
Body Building
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Front Foot Elevated DB Split Lunge
(Load)
3 sets: 12 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Functional Pumps (Legs & Core)
(Other / Text)
INSTRUCTIONS!
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
3 sets:
8 Back Squats at RPE 7-8
16 Weighted Hip Extensions at RPE 7-8
-rest 1 minute-
8 Sumo Deadlift at REP 7-8
16 Single Dumbbell Bulgarian Split Squats (each side) at RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max Toes to Bar
-rest 30 seconds-
45 Seconds of Max Russian twists
-rest 30 seconds-
45-75 Second Hollow Hold
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of the core accessory and cut rest to 1 minute b/t set if needed
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
3 sets:
8 Back Squats at RPE 7-8
16 Weighted Hip Extensions at RPE 7-8
-rest 1 minute-
8 Sumo Deadlift at REP 7-8
16 Single Dumbbell Bulgarian Split Squats (each side) at RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max Toes to Bar
-rest 30 seconds-
45 Seconds of Max Russian twists
-rest 30 seconds-
45-75 Second Hollow Hold
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of the core accessory and cut rest to 1 minute b/t set if needed
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: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
KB Belt Squats
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Nordic (Hamstring) Curl
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Dumbbell Calf Raise
(Load)
3 sets: 15-20 reps – RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day
()
Mini-pump sessions are used to complement another Mayhem Athletes track or on days when you are pressed for time and cannot complete the full day's weight training session as scheduled. You do NOT have to do the day's weight training programme AND the mini-pump session. Choose one or the other.
4 sets
10 Barbell Back Squat @ moderate weight - maintain quality
10 Barbell Deadlift @ moderate weight - maintain quality
12 GHD Nordic (Hamstring) Curl @ moderate weight - maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight - maintain quality
-Rest for 3 minutes between sets-
4 sets
10 Barbell Back Squat @ moderate weight - maintain quality
10 Barbell Deadlift @ moderate weight - maintain quality
12 GHD Nordic (Hamstring) Curl @ moderate weight - maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight - maintain quality
-Rest for 3 minutes between sets-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
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.
Jerk Primer
(Load)
3 Sets
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
*Perform 10 Split Jerk Lands in between sets.
1 Strict Press + 1 Push Press + 1 Push Jerk @6-7/10 RPE
*Perform 10 Split Jerk Lands in between sets.
Split Jerk
(Load)
12 Sets (New set every minute)
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets.
1 Split Jerk
*Build to a heavy single for the day.
**Minimum of 10 sets. Can do as many as 12 sets.
Squat Clean
(Load)
2 Squat Clean @ 60-65%
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
Mayhem Compete
Clean & Jerk 12x1
(Load)
3 Sets
1 Clean & Jerk @65% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
1 Clean & Jerk @65% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @70% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk @75% 1RM Clean & Jerk
3 Sets
1 Clean & Jerk As Heavy As Possible (AHAP)
*DON'T worry about hitting specific numbers, just hit a heavy stimulus!
*Rest 90 seconds between sets.
Tempo Good Morning + Single Leg Box Squat + Sotts Press
(Other / Text)
3 Sets
10 Tempo Good Mornings (@5051 tempo) @5-6/10 RPE
7 Single Leg Box Squat (each leg, to as low of a box as possible)
7 Sotts Press @5/10 RPE
*Rest 60-90 sec between each set.
**Score is an emoji. Log weights for everything in notes.
10 Tempo Good Mornings (@5051 tempo) @5-6/10 RPE
7 Single Leg Box Squat (each leg, to as low of a box as possible)
7 Sotts Press @5/10 RPE
*Rest 60-90 sec between each set.
**Score is an emoji. Log weights for everything in notes.
Tuesday, Jan 14
Workout of the Day
Gymnastics: Strict Handstand Push-ups
(Other / Text)
Every 2:00 x 5 Sets: (10 Minutes)
5 Handstand Push Up Negatives
** :03 Controlled Negative on Each Rep
5 Handstand Push Up Negatives
** :03 Controlled Negative on Each Rep
Jane Porter
(Reps)
For Max Reps: (15 Minutes)
3:00 Max Calorie Echo Bike
-3:00 Rest-
3:00 Max Shuttle Runs
-3:00 Rest-
3:00 Max Calorie Echo Bike
**Repeat from 12/28/22. Each shuttle run Rep = 25' down + 25' back.
3:00 Max Calorie Echo Bike
-3:00 Rest-
3:00 Max Shuttle Runs
-3:00 Rest-
3:00 Max Calorie Echo Bike
**Repeat from 12/28/22. Each shuttle run Rep = 25' down + 25' back.
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
15x Bootstrappers
1 Minute Couch Stretch
15x Bootstrappers
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm-up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
4 sets: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lat Pulldowns – Neutral Close Grip
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Spider Curls
(Load)
3 sets: 15 Reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Hammer Curl
(Load)
3 sets: 15 Reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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 Bent Over Barbell Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Bent Over Barbell Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Bench Press + Pause Single Arm Dumbbell Bent Over Row
(Load)
3 Sets
5 Bench Press @8-8.5/10 RPE
12-15 Pause Single Arm Dumbbell Bent Over Row @6/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.
5 Bench Press @8-8.5/10 RPE
12-15 Pause Single Arm Dumbbell Bent Over Row @6/10 RPE
*2 sec pause at the top of row.
**Rest 2-3 min between sets.
***Score Bent Over Row in notes.
Dumbbell Incline Bench Press & Hang Kettlebell Upright Rows
(Other / Text)
3 Sets
12-15 Dumbbell Incline Bench Press @5-6/10 RPE
10 Hang Kettlebell Upright Row @8/10 RPE
*Rest 2-3 min between sets.
**Score is an emoji. Log weights for everything in notes.
12-15 Dumbbell Incline Bench Press @5-6/10 RPE
10 Hang Kettlebell Upright Row @8/10 RPE
*Rest 2-3 min between sets.
**Score is an emoji. Log weights for everything in notes.
Dumbbell Front Raises + Ring Rows
(Other / Text)
3 Sets
15-20 Dumbbell Front Raises (focus on constant tension) @5/10 RPE
7-10 Ring Rows
*Rest 2-3 min between sets .
**Score is an emoji. Log weights for everything in notes.
15-20 Dumbbell Front Raises (focus on constant tension) @5/10 RPE
7-10 Ring Rows
*Rest 2-3 min between sets .
**Score is an emoji. Log weights for everything in notes.
Monday, Jan 13
Workout of the Day
Power Snatch + Overhead Squat 6x6
(Load)
Every 2:00 X 6 Sets: (12 Minutes)
3 Power Snatches + 3 Overhead Squats
**Build to Moderate/Moderately Heavy Set
3 Power Snatches + 3 Overhead Squats
**Build to Moderate/Moderately Heavy Set
Tarzan
()
Teams of Two:
5 Sets Each (YGIG Full Sets)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
Time Cap: 15 Minutes
5 Sets Each (YGIG Full Sets)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
Time Cap: 15 Minutes
(Individual Option)
()
Every 3:00 x 5 Sets: (15 Minutes)
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
**Score is Time / Set
48 Double Unders
12 Overhead Squats 95/65
4 Bar Muscle Ups
**Score is Time / Set
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 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Ring Lat Stretch
2x 10 Seated External Rotations (each side)
1 Minute Band Wrist Mobilization
Body Building
Functional Pump (Push & Pull)
(Other / Text)
INSTRUCTIONS!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 8 Minutes
10/8 Calorie Row
10 Push Ups
-rest 4 minutes-
AMRAP 8 Minutes
5 Strict Pull Ups
10 Dumbbell Bench Press (2x50/35)
-rest 4 minutes-
AMRAP 4 Minutes
Max Renegade Rows (2x50/35)
30 MINUTES VERSION (or less):
*NO Adjustment needed!
Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don't recommend doing any other bodybuilding, except for the 3 power lifts - Squat, Deadlift & Press).
Click "Workout prep notes available" directly to read through the Instructions before performing the workout please!
AMRAP 8 Minutes
10/8 Calorie Row
10 Push Ups
-rest 4 minutes-
AMRAP 8 Minutes
5 Strict Pull Ups
10 Dumbbell Bench Press (2x50/35)
-rest 4 minutes-
AMRAP 4 Minutes
Max Renegade Rows (2x50/35)
30 MINUTES VERSION (or less):
*NO Adjustment needed!
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 1 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 & 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: 10 Reps – RPE 6-7
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Incline Bench Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Hex Press
(Load)
3 sets: 15 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)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 between sets
*Rest 1:00-1:30 between sets
Standing Tricep DB French Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 between sets
*Rest 1:00-1:30 between 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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Standing Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Snatch
(Load)
3 Snatch @ 60-65%
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
Snatch Pull
(Load)
3 Sets
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
3 Snatch Pull @110-115% 1RM Snatch
*Done as singles.
**Rest as needed between sets.
Weighted Strict Pull Up
(Load)
5-7 Sets to establish a 1RM Weighted Pull Up
-Then-
2 Sets
Max Strict Pull Ups
*Rest 2-3 minutes between sets.
**Score 1RM Weighted Pull Up. Number of Strict Pull Ups in notes.
-Then-
2 Sets
Max Strict Pull Ups
*Rest 2-3 minutes between sets.
**Score 1RM Weighted Pull Up. Number of Strict Pull Ups in notes.
Mayhem Compete
Power Snatch 3-3-3-2-2-1-1-1
(Load)
3 Sets
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snatch @70-75% 1RM Power Snatch
3 Sets
1 Power Snatch @75+% 1 RM Power Snatch
*Rest as needed between sets.
3 Power Snatch @60-65% 1RM Power Snatch
2 Sets
2 Power Snatch @70-75% 1RM Power Snatch
3 Sets
1 Power Snatch @75+% 1 RM Power Snatch
*Rest as needed between sets.
Deadlift 7-7-7-7-7-5-5-5-5
(Load)
5 Sets (1 set every minute on the minute)
7 Deadlift @6.5-7/10 RPE
-Directly into-
4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE
7 Deadlift @6.5-7/10 RPE
-Directly into-
4 Sets (1 set every minute on the minute)
5 Deadlift @7.5-8/10 RPE
Front Squat 5x1
(Load)
5 Sets
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
1 Front Squat (as heavy as possible)
*This structure can look a couple of different ways:
1. Build in weight each set. Start light and practice BIG jumps.
2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight.
3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great.
Sunday, Jan 12
TFX 2025 Prep
2k Run Progression Week 2 Day 2
()
200m at RPE5-6
Walk 100m
400m at RPE5-6
Walk 150m
600m at RPE5-6
Walk 200m
800m at RPE5-6
Walk 250m
600m at RPE5-6
Walk 200m
400m at RPE5-6
Walk 150m
200m at RPE5-6
Walk 100m
Walk 100m
400m at RPE5-6
Walk 150m
600m at RPE5-6
Walk 200m
800m at RPE5-6
Walk 250m
600m at RPE5-6
Walk 200m
400m at RPE5-6
Walk 150m
200m at RPE5-6
Walk 100m
Saturday, Jan 11
Workout of the Day
Community WOD (1/11)
()
Teams of 2
60-50-40-30
- Single DB Step-ups (50/35) 20" Box
- Partner sit-ups w/ wall ball
- 200m run after each set
Core Finisher: 4 sets
- 15/side Russian twists w/ partner
- 1min Plank passes
-rest 1min-
60-50-40-30
- Single DB Step-ups (50/35) 20" Box
- Partner sit-ups w/ wall ball
- 200m run after each set
Core Finisher: 4 sets
- 15/side Russian twists w/ partner
- 1min Plank passes
-rest 1min-
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.
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.
Bodybuilding RPE Scale
(Not Scored)
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
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
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
Deficit Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Row – Feet Elevated
(Load)
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Spider Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump – Arms and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Alligator Rolls (each side)
10 Kettlebell Side Bend (each side)
:45 sec Chinese Plank
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Burgener Strength
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Power Snatch + Snatch Balance
(Load)
12 minutes to build to a heavy set of 1 Power Snatch + 1 Snatch Balance.
-Rest 3 Minutes-
-Then-
5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.
Score is Power Snatch + Snatch Balance. Single Power Snatch weight in notes.
-Rest 3 Minutes-
-Then-
5 Sets
1 Power Snatch + 1 Snatch Balance @85-90% of heavy set from above.
*Rest 90 seconds in between sets.
Score is Power Snatch + Snatch Balance. Single Power Snatch weight in notes.
Clean
(Load)
2 Sets
2 Clean @80-85% 1RM Clean
3 Sets
2 Clean @85-90% 1RM Clean
*Rest as needed between sets.
**Done as singles for all reps.
2 Clean @80-85% 1RM Clean
3 Sets
2 Clean @85-90% 1RM Clean
*Rest as needed between sets.
**Done as singles for all reps.
Clean Pull
(Load)
5 Sets of (every minute on the minute):
3 Clean Pull @100-105% 1RM Clean
-Directly into-
5 Sets (every minute on the minute)
2 Clean Pull @105-110% 1RM Clean
3 Clean Pull @100-105% 1RM Clean
-Directly into-
5 Sets (every minute on the minute)
2 Clean Pull @105-110% 1RM Clean
Knee Health (optional)
(Checkbox)
3 Sets
5 Heel Elevated Deep Lunge (each side)
0:30 Pogo Jump
10 Toe Elevated Single Arm Dumbbell RDL
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
5 Heel Elevated Deep Lunge (each side)
0:30 Pogo Jump
10 Toe Elevated Single Arm Dumbbell RDL
7 Heel Elevated Pause Goblet Squat (pause for 2 seconds in the bottom)
TFX 2025 Prep
Snatch Grip Strict Press + Snatch Grip Push Press + Tempo Overhead Squat 3x16
(Load)
3 Sets
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
Snatch Balance 15x1
(Load)
5 Sets (1 set every minute on the minute)
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
Back Pause Squat 1x3
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Pause Back Squats
**Pause :03 in Bottom Each Rep
*Build to Heavy Triple
3 Pause Back Squats
**Pause :03 in Bottom Each Rep
*Build to Heavy Triple
4.40 Challenge Workout
()
Teams of 2
440 Calorie Row
*Every 3:00 Each Athlete Completes
4 Bench Press 185/115
**Start with the Machine
440 Calorie Row
*Every 3:00 Each Athlete Completes
4 Bench Press 185/115
**Start with the Machine
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