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!
Tuesday, Apr 1
Workout of the Day
Back Squat 1x20
(Load)
Week 2:
20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), 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 2.5 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
20 Rep Back Squat at 50-60% of 1RM (+2.5-15lbs), 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 2.5 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
Dee Dee
(Reps)
5 Sets: (20 Minutes)
2:00 On | 2:00 Off
12/10 Calorie Echo Bike
10 Overhead Squats 115/85
Max Burpees Over Bar
*Score is Total Burpees Over Bar
2:00 On | 2:00 Off
12/10 Calorie Echo Bike
10 Overhead Squats 115/85
Max Burpees Over Bar
*Score is Total Burpees Over Bar
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
2x30 seconds Hip Internal Rotation
1 Minute Couch Stretch
1 Minute Barbell Forearm Stretch
2x30 seconds Hip Internal Rotation
1 Minute Couch Stretch
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm Up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
5 sets: 8 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 8 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Body Row on Racked Barbell
(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
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Preacher Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Body Row on Racked Barbell @ moderate weight – maintain quality
10 DB Preacher 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 Body Row on Racked Barbell @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Barbell Jump and Shrug + High Hang Power Snatch
(Load)
3 Sets
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
3x (1 Barbell Jump and Shrug + 1 High Hang Power Snatch) @5/10 RPE
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Hang Power Snatch + Hang Squat Snatch 5x2
(Load)
1 Hang Power Snatch + 1 Hang Snatch @60% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @65% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch
*Pause in receive for 3 seconds for both movements.
**Rest as needed between sets.
1 Hang Power Snatch + 1 Hang Snatch @65% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch
1 Hang Power Snatch + 1 Hang Snatch @70+% 1RM Power Snatch
*Pause in receive for 3 seconds for both movements.
**Rest as needed between sets.
Lower Body Accessory
(Load)
3 Sets
10 Goblet Hold Step Up (53/35)
5 Nordic Hamstring Curl
20-30 Calf Raise
*Weights in notes.
10 Goblet Hold Step Up (53/35)
5 Nordic Hamstring Curl
20-30 Calf Raise
*Weights in notes.
Monday, Mar 31
Workout of the Day
Gymnastics: Ring Dips
(Reps)
6 Sets: (6 Minutes)
:30 On | :30 Off
Alternate Rounds Between
-Max Rep Ring Dips
-Upright Ring Hold
*Score is Total Ring Dips Performed
:30 On | :30 Off
Alternate Rounds Between
-Max Rep Ring Dips
-Upright Ring Hold
*Score is Total Ring Dips Performed
Dexter
()
10 Rounds For Time:
35 Double Unders
7 Toes to Bar
2 Wall Walks
Time Cap: 20 Minutes
35 Double Unders
7 Toes to Bar
2 Wall Walks
Time Cap: 20 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
1 Minute Calf Foam Rolling
10x 5 Seconds Cobra
1 Minute Biceps Stretch on Rig
Body Building
Functional Pumps (Push & Pull)
(Checkbox)
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!
6 sets
1:00 Max Dumbbell Bench Press (2x50/35)
1:00 Max Dumbbell Bent Over Rows (2x50/35)
1:00 Max Calorie Bike
-Rest 1:00 b/t sets-
3 sets
12 Single Arm Banded Rows (each side) at RPE 7-8
16 Banded Chest Flies at RPE 7-8
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the intervals to 4 sets
6 sets
1:00 Max Dumbbell Bench Press (2x50/35)
1:00 Max Dumbbell Bent Over Rows (2x50/35)
1:00 Max Calorie Bike
-Rest 1:00 b/t sets-
3 sets
12 Single Arm Banded Rows (each side) at RPE 7-8
16 Banded Chest Flies at RPE 7-8
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the intervals to 4 sets
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 12 of 17
(Not Scored)
Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest and Triceps Warm Up
(Not Scored)
Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
5 sets: 8 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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
Incline Bench DB Chest Fly
(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
Bent Over Banded Tricep Extension
(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 pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump – Chest and Triceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench @ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench @ Moderate weight – maintain control and quality
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Video
(Not Scored)
https://youtu.be/T0rWzMd6tbk?t=46
Note: omit the Back Squats for Affiliate
Note: omit the Back Squats for Affiliate
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position) - all to power position
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”
B. Skill Transfer Exercises Snatch - all to power position
- 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
Hang Muscle Snatch
(Load)
2 Sets
5 Hang Muscle Snatch @6.5/10 RPE
2 Sets
3 Hang Muscle Snatch @7.5/10 RPE
1 Set
1 Hang Muscle Snatch @8.5/10 RPE
*Rest as needed between sets.
5 Hang Muscle Snatch @6.5/10 RPE
2 Sets
3 Hang Muscle Snatch @7.5/10 RPE
1 Set
1 Hang Muscle Snatch @8.5/10 RPE
*Rest as needed between sets.
Snatch Balance + Overhead Squat
(Load)
Take 10 minutes to establish a HEAVY Snatch Balance + Overhead Squat
-Then-
2 Sets
1 Snatch Balance + 1 Overhead Squat @80-85% of established heavy
*Make these sets PERFECT and FAST.
-Then-
2 Sets
1 Snatch Balance + 1 Overhead Squat @80-85% of established heavy
*Make these sets PERFECT and FAST.
Snatch Pull + Power Snatch
(Load)
1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.
**Rest as needed between sets.
Denim Personal Programming
Monday 3-31
(Reps)
4 AMRAP
60 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 3 only
-Rest 4:00-
3 AMRAP
45 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 4 only
-Rest 3:00-
2 AMRAP
30 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 5 only
Score is Total Chest to Bar Reps / Set
60 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 3 only
-Rest 4:00-
3 AMRAP
45 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 4 only
-Rest 3:00-
2 AMRAP
30 Calorie Row
Max Rep Chest to Bar Pull Ups*
*Chest to Bars in Sets of 5 only
Score is Total Chest to Bar Reps / Set
Core Finisher
()
Accumulate 3:00 of a Parallette L-Sit
*Every time you break complete 100' KB Farmers Carry 70s
*Every time you break complete 100' KB Farmers Carry 70s
Mayhem Compete
Hang Muscle Clean + Split Jerk + Press in Split
(Load)
4 Sets
3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
3 Hang Muscle Clean + 3 Split Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
3 Position Clean (ground, above the knee, mid thigh)
(Load)
5 Sets
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!
3 Position Clean (ground, above the knee, mid thigh) @60-75% 1RM Clean
*Rest 60-90 seconds between sets.
**Complex is completed unbroken!
Sunday, Mar 30
Workout of the Day
Numbuh Six
()
For Time:
100 Hang Power Cleans 155/105
Every time you drop the bar, Rest :30 Before going again
100 Hang Power Cleans 155/105
Every time you drop the bar, Rest :30 Before going again
40-45 Min Bike Erg @Zone 2 Pace
(Calories)
20 Sets: (20 Minutes)
:07 Standing Sprint (Damper 10/8)
:53 Seated Recovery Spin (Damper 3/2)
-Then-
20 Minute
Zone 2 Seated Spin
:07 Standing Sprint (Damper 10/8)
:53 Seated Recovery Spin (Damper 3/2)
-Then-
20 Minute
Zone 2 Seated Spin
Mayhem Compete
5k Run Workout (OPTIONAL)
(Meters)
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
*Only score meters from the parts prior to the 8 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
2 Min at RPE5
-Rest 2 Min-
18 Min at Zone 2 (or RPE3)
2 Min at RPE5
-Rest 2 Min-
8 Sets
10 Sec Hill Sprint
or 12 Sec Sled Sprint
or 15 Sec Farmers Carry
*Rest 2-3 minutes between reps.
*Only score meters from the parts prior to the 8 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
Saturday, Mar 29
Workout of the Day
Numbuh Five
()
Teams of 2
1600m Run Together
-Into-
4 Rounds
60 Step Back KB Lunges 70/53
40 Box Jump Overs 24"/20"
-Into-
1600m Run Together
Time Cap: 35 Minutes
1600m Run Together
-Into-
4 Rounds
60 Step Back KB Lunges 70/53
40 Box Jump Overs 24"/20"
-Into-
1600m Run Together
Time Cap: 35 Minutes
Core Work
(Other / Text)
4 sets:
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
-rest 30 seconds-
7 Around the Worlds (each side)
-rest 30 seconds-
10 Standing Banded Pallof Press (each side)
-Rest 2 minutes between rounds-
* Instead of resting 30 seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes. Rest 2 minutes between rounds
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Glutes and Core Warm Up
(Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
5 sets: 7 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Rear foot elevated DB Split Squat
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Rear foot elevated DB Split Squat @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Rear foot elevated DB Split Squat @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
10 Strict TTB
15 Kettlebell Side Bend (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 2 Day 3
(Not Scored)
https://www.youtube.com/watch?v=tQAyFVDiKfI
Note: omit the Back Squats and Accessory for Affiliate
Note: omit the Back Squats and Accessory for Affiliate
Athlete Notes
(Not Scored)
Athletes have three choices today: A, B, and C, below.
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.
Option A
(Not Scored)
Build to a heavy single Snatch and Clean & Jerk
Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that's ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.
Percentage doesn’t matter! Your 60% could feel like a 9/10 RPE and that's ok! This option is for our intuitive athletes that are genuinely connected to their body and trust themselves to pick weights that support how their body is feeling THAT day.
Snatch
(Load)
Build to a heavy single Snatch @9-9.5/10 RPE
Clean & Jerk
(Load)
Build to a heavy single Clean & Jerk @9-9.5/10 RPE
Option B
(Not Scored)
Power Snatch and Power Clean + Push Jerk waves.
This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.
This is a great option for the days when your legs are tired, and SPEED and SNAPPINESS are your goal and focus for the day.
Power Snatch
(Load)
Wave 1
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
Wave 2
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
Wave 3
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
*Rest as needed between waves.
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
Wave 2
1 Power Snatch @7/10 RPE
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
Wave 3
1 Power Snatch @7.5/10 RPE
1 Power Snatch @8/10 RPE
1 Power Snatch @8.5/10 RPE
1 Power Snatch @9/10 RPE
*Rest as needed between waves.
Power Clean + Push Jerk
(Load)
Wave 1
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
Wave 2
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
Wave 3
1 Power Clean + Push Jerk @7.5/10 RPE
1 Power Clean + Push Jerk @8/10 RPE
1 Power Clean + Push Jerk @8.5/10 RPE
1 Power Clean + Push Jerk @9/10 RPE
*Rest as needed between waves.
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
Wave 2
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
Wave 3
1 Power Clean + Push Jerk @7.5/10 RPE
1 Power Clean + Push Jerk @8/10 RPE
1 Power Clean + Push Jerk @8.5/10 RPE
1 Power Clean + Push Jerk @9/10 RPE
*Rest as needed between waves.
Option C
(Not Scored)
Build to a moderate Snatch and Clean & Jerk.
This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!
This is a great day for those who want the goal to be CONSISTENCY for the day. Can you make every single rep look exactly the same? If your rep is not satisfactory, don’t count it towards your 5 sets. Repeat a set and make it better!
Snatch
(Load)
Slowly build up to a single Snatch @70-80% 1RM Snatch
-Then-
5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch
-Then-
5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch
Clean & Jerk
(Load)
Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk
-Then-
5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk
-Then-
5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk
Mayhem Compete
Snatch 20x1
(Load)
20 Sets
1 Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.
1 Snatch @65-75% 1RM Snatch
*Play around with your technique.
**Rest as needed between sets.
Clean & Jerk 20x1
(Load)
20 Sets
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.
1 Clean & Jerk @65-75% 1RM Clean & Jerk
*Play around with your technique.
**Rest as needed between sets.
Friday, Mar 28
Workout of the Day
Gymnastics: Rope Climbs
(Reps)
Alternating 8 EMOM
Odd Minute: 5-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs
**Substitue Sled Pull For Rope Climb
*Score is Total Chin Ups + Rope Climbs
Odd Minute: 5-8 Chin Ups on Rig
Even Minute: 2 Rope Climbs
**Substitue Sled Pull For Rope Climb
*Score is Total Chin Ups + Rope Climbs
Numbuh Four
()
For Time:
10 Squat Snatch 155/105
200m Run
30 GHD Sit Ups
10 Squat Snatch 155/105
30 GHD Sit Ups
200m Run
10 Squat Snatch 155/105
Time Cap: 16 Minutes
10 Squat Snatch 155/105
200m Run
30 GHD Sit Ups
10 Squat Snatch 155/105
30 GHD Sit Ups
200m Run
10 Squat Snatch 155/105
Time Cap: 16 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix
2x 30 Second Foam Roller Hip Internal Rotation
10x 5 Second Cobra
1 Minute Dorsiflexion Matrix
Body Building
Functional Pumps (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
AMRAP 12 Minutes
1, 2, 3…
Wall Walk
3, 6, 9…
Toes to Bar
-rest 2-3 minutes-
5 sets
5 Standing Barbell Curl @ RPE 8-9
-rest 1 minute-
5 Standing Barbell French Press @RPE 8-9
-rest 1 minute b/t sets-
*Aim to go to failure on the 5th set
-rest 2-3 minutes-
Lateral Raise Dumbbell Drop Set
3 sets with a light dumbbell
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
-rest 2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the AMRAP or Lateral Raises at the end (based on what you need to work on more)
AMRAP 12 Minutes
1, 2, 3…
Wall Walk
3, 6, 9…
Toes to Bar
-rest 2-3 minutes-
5 sets
5 Standing Barbell Curl @ RPE 8-9
-rest 1 minute-
5 Standing Barbell French Press @RPE 8-9
-rest 1 minute b/t sets-
*Aim to go to failure on the 5th set
-rest 2-3 minutes-
Lateral Raise Dumbbell Drop Set
3 sets with a light dumbbell
AMRAP Seated Lateral Raise (leave 1 rep in the tank)
-straight into-
AMRAP Seated L-Lateral Raise (leave 1 rep in the tank)
-rest 2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the AMRAP or Lateral Raises at the end (based on what you need to work on more)
Mayhem BodyBuilding | Friday - Shoulders & Arms
(Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
RPE Scale Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Arms and Shoulders Warm Up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Shoulder Press
(Load)
5 sets: 7 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Ring Pushups
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Z-Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Plate Front Raise
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Single Dumbbell Waiter Hold Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Tricep Dips
(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 Plate Front Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Plate Front Raise @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Mayhem Gymnastics [MG Cycle 25-03] Week 1
(Reps)
This cycle is all about building gymnastics strength with Rope Climbs & Ring Muscle Up Work!
Test Day:
2 minutes
Max Rope Climbs
Suggested Warm Up:
3 rounds of:
5 Chin Ups
5 Burpees
5 V Ups
Workout Description Video:
youtube.com/watch?v=S_Vi7d1W98w&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=6
Test Day:
2 minutes
Max Rope Climbs
Suggested Warm Up:
3 rounds of:
5 Chin Ups
5 Burpees
5 V Ups
Workout Description Video:
youtube.com/watch?v=S_Vi7d1W98w&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=6
Jerk Dip + Jerk + Press in Split
(Load)
3 Sets
3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Dip + Dip + Pause Jerk
(Load)
3 Sets
1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk
2 Sets
1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk
*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.
**Rest as needed between sets.
1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk
2 Sets
1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk
*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.
**Rest as needed between sets.
Power Clean + Push Jerk + Split Jerk 3x3
(Load)
3 Sets
1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean
*Rest as needed between sets.
1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean
*Rest as needed between sets.
Thursday, Mar 27
Workout of the Day
Max Rep Bench Press + Burn Out Set
(Reps)
Week 1:
Max Rep Bench Press @50-60% of 1RM (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 2.5 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 @50-60% of 1RM (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 2.5 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
Knightbrace
(Reps)
5 Sets: (15 Minutes)
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
**Score Is Total Reps across 5 Sets
1:00 Max Double Unders
1:00 Max Push Ups
1:00 Rest
**Score Is Total Reps across 5 Sets
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf & Big Toe Stretch
1 Minute Forearm Smash
1 Minute Couch Stretch
1 Minute Calf & Big Toe Stretch
1 Minute Forearm Smash
1 Minute Couch Stretch
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
THURSDAY OVERVIEW
(Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Monostructural/Metcon Warm Up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Metcon
(Reps)
5 Sets: (15 Minutes)
1:30 On | 1:30 Off
250/200 Ski
Max Power Cleans 155/105
1:30 On | 1:30 Off
250/200 Ski
Max Power Cleans 155/105
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
1 Mile Run Work Out
()
1,200m at RPE5,
-2:00 Rest-
300m at RPE8
-1:30 Rest-
1000m at RPE5
-2:00 Rest-
200m at RPE8
-1:00 Rest-
200m at RPE8
-1:00 Rest-
200m at RPE8
-1:00 Rest-
800m at RPE5
-1:00 Rest-
6x 100m at RPE8, :30 Rest
*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 2 Overview: youtube.com/watch?v=dd4oEJ8OkP8
-2:00 Rest-
300m at RPE8
-1:30 Rest-
1000m at RPE5
-2:00 Rest-
200m at RPE8
-1:00 Rest-
200m at RPE8
-1:00 Rest-
200m at RPE8
-1:00 Rest-
800m at RPE5
-1:00 Rest-
6x 100m at RPE8, :30 Rest
*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 2 Overview: youtube.com/watch?v=dd4oEJ8OkP8
Wednesday, Mar 26
Workout of the Day
Numbuh Three
(Meters)
For Max Meters (18 Minutes)
15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski
-Rest 3:00-
15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski
*Score is Total Meters
15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski
-Rest 3:00-
15 Sets:
:20 On | :10 Rest
Max Distance Row/Ski
*Score is Total Meters
Mayhem Mini-Pump – Leg Day
(Load)
Every 4:00 x 3 Sets: (12 Minutes)
10 Barbell Romanian Deadlift
10 Hamstring Ring Curls
15 Seated Dumbbell Calf Raise
10 Barbell Romanian Deadlift
10 Hamstring Ring Curls
15 Seated Dumbbell Calf Raise
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog
15x Bootstrappers
2x 15 Adductor Rockbacks
2x 10 Down Dog
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to a heavy single Back Squat with 3 second negative
-rest 1-2 minutes-
75 Back Squat @40% +10# of 1RM Back Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
Accessory
3 Sets
75 Weighted Single Unders
15 Double Kettlebell Deadlift
15 Single Kettlebell Russian Swings
75 second plank hold
-rest as needed b/t sets-
*Start with a heavy kettlebell that you can do 15 unbroken with
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Back Squats or the accessory at the end (based on what you need to work on more)
Work to a heavy single Back Squat with 3 second negative
-rest 1-2 minutes-
75 Back Squat @40% +10# of 1RM Back Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
Accessory
3 Sets
75 Weighted Single Unders
15 Double Kettlebell Deadlift
15 Single Kettlebell Russian Swings
75 second plank hold
-rest as needed b/t sets-
*Start with a heavy kettlebell that you can do 15 unbroken with
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Back Squats or the accessory at the end (based on what you need to work on more)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Scale RPE Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Leg Day Warm Up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
5 sets: 7 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Box Step-Ups
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lying DB 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
Standing Barbell Calf Raise
(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 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 DB Box Step-Ups (each side) @ 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 DB Box Step-Ups (each side) @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Video
(Not Scored)
https://youtu.be/mEWp2Qm9ymA?t=44
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
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
4 Position Tall Clean
(Load)
3 Sets
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
4 Position Tall Clean @5-6/10 RPE
*Positions are: Catch at 2in, 4in, 6in and in the bottom of the squat.
**Rest as needed between sets.
Clean Lift Off + Power Clean to Parallel + Clean
(Load)
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
*Rest as needed between sets.
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @6.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @7.5/10 RPE
1 Clean Lift Off + 1 Power Clean to Parallel + 1 Clean @8/10 RPE
*Rest as needed between sets.
Clean Deadlift
(Load)
5 Sets
4 Clean Deadlift @95-100% 1RM Clean
*All reps done as singles.
**Rest as needed between sets.
4 Clean Deadlift @95-100% 1RM Clean
*All reps done as singles.
**Rest as needed between sets.
Mayhem Compete
Front Pause Squat 5x3
(Load)
3 Pause Front Squat @55% 1RM Front Squat
3 Pause Front Squat @60% 1RM Front Squat
3 Pause Front Squat @65% 1RM Front Squat
3 Pause Front Squat @70% 1RM Front Squat
3 Pause Front Squat @70+% 1RM Front Squat
*Pause for 2 seconds in the bottom.
**Rest as needed between sets.
3 Pause Front Squat @60% 1RM Front Squat
3 Pause Front Squat @65% 1RM Front Squat
3 Pause Front Squat @70% 1RM Front Squat
3 Pause Front Squat @70+% 1RM Front Squat
*Pause for 2 seconds in the bottom.
**Rest as needed between sets.
Snatch Grip Deadlift 3x1
(Load)
3 Sets
1 Slow Snatch Deadlift @6/10 RPE
*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill.
**Rest as needed between sets.
1 Slow Snatch Deadlift @6/10 RPE
*10 seconds up and 10 seconds down. The goal is hitting PERFECT positions. When we move really slow, we can build awareness around what the positions should look and feel like. Use this as a technique drill.
**Rest as needed between sets.
Snatch Pull 5x3
(Load)
5 Sets
3 Snatch Pull @85% 1RM Snatch
*Rest as needed between sets.
3 Snatch Pull @85% 1RM Snatch
*Rest as needed between sets.
Tuesday, Mar 25
Workout of the Day
Power Clean + Hang Squat Clean + Push Jerk 1x3
(Load)
10 EMOM (Part A)
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk @70-75% of 1RM Clean
Clean Grip Deadlift 3x3
(Load)
Every 1:20 x 3 Sets: (4 Minutes) (Part B)
3 Clean Grip Deadlifts @80-90% of 1RM Clean
3 Clean Grip Deadlifts @80-90% of 1RM Clean
Numbuh Two
()
For Time:
21-18-15-12-9-6
Calorie Echo Bike
DB Deadlifts 50s/35s
DB Hang Power Cleans 50s/35s
DB Shoulder to Overhead 50s/35s
Time Cap: 18 Minutes
Women's Cals: 16-14-12-10-8-6
21-18-15-12-9-6
Calorie Echo Bike
DB Deadlifts 50s/35s
DB Hang Power Cleans 50s/35s
DB Shoulder to Overhead 50s/35s
Time Cap: 18 Minutes
Women's Cals: 16-14-12-10-8-6
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)
20x Shoo the Cat
20x 90/90 Rotations
2x 10 Shoulder Extension Bridges
4x 5 Quad Foam Rolling (each leg)
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm Up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
5 sets: 7 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 7 Reps – @ 75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Double DB Prone Row
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
(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 Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Hammer Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Double DB Prone Row @ moderate weight – maintain quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Double DB Prone Row @ moderate weight – maintain quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Push Press + Push Jerk 3-3-3-2-2
(Load)
3 Sets
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk
2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk
*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.
2 Push Press + 1 Pause Push Jerk @55-60% 1RM Push Jerk
2 Sets
1 Push Press + 1 Pause Push Jerk @65-70% 1RM Push Jerk
*Pause Push Jerk: Pause in the receive for 2 seconds.
**Rest as needed between sets.
Mayhem Gymnastics [MG Cycle 25-03] Week 1
(Reps)
Test Day:
2 minutes
Max Strict Ring Muscle Ups
Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings
Workout Description Video:
youtube.com/watch?v=ElEWPCn2hm8&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=2
2 minutes
Max Strict Ring Muscle Ups
Suggested Warm Up:
3 rounds of:
2 Box Ring Muscle Ups
5 Inchworm to Push Ups
15 Kip Swings on Rig or Rings
Workout Description Video:
youtube.com/watch?v=ElEWPCn2hm8&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=2
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