WODs
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Wednesday, Jan 8
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)
Hip Halo Warm-Up
-into-
8:00 AMRAP
1:00 Bike
10 Walking Lunges
3 Inchworms
10 V-Ups
2. Workout Prep
3 sets:
5/4 Calorie Bike (build in pace)
10ft Front Rack Walking lunge (build in weight)
The Amazing Race
(Time)
Freedom (RX'd)
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Teams of 2
5 sets: (each/1:1)
20/16 Calorie Air Bike
50ft Front Rack Walking Lunge (75/55)
(KG conv: 35/25)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
(Load)
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell/dumbbell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
20x Shoo the Cat
1 Minute Cat Cow
2x 15 Side Lying Rotations (each side)
Body Building
Functional Pump (Legs & Core)
(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 15 Minutes
150ft sled push (heavy)
1000m standing bike erg (damper 10)
-rest 3-5 minutes-
27-21-15
V Ups
Sit Ups
-rest 2 minutes-
21-15-9
Jumping Air Squats
Bodyweight Step Back Lunges
30 MINUTES VERSION (or less):
*For a shorter version today, perform only the 27-21-15 and not the 21-15-9
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 15 Minutes
150ft sled push (heavy)
1000m standing bike erg (damper 10)
-rest 3-5 minutes-
27-21-15
V Ups
Sit Ups
-rest 2 minutes-
21-15-9
Jumping Air Squats
Bodyweight Step Back Lunges
30 MINUTES VERSION (or less):
*For a shorter version today, perform only the 27-21-15 and not the 21-15-9
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.
Lower Body Push/Pull Warm-up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell 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
Elevated Heel Goblet Squat
(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
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7
10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
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 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
1 Jerk Dip + 1 Pause Push Jerk + 1 Jerk Dip + 1 Pause Jerk @ 5-6/10RPE
*Rest as needed between sets.
*Pauses are in receive position for Push Jerk and split position for Split Jerk and are 3 seconds each.
Split Jerk
(Load)
Take 10-12 minutes to establish a heavy set of 2 Split Jerk.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
Score is Split Jerk. Push Jerk weights in notes.
-Rest 3 minutes-
-Then-
20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7.5/10 RPE, Set 2 @8.5/10 RPE, Set 3 @9.5/10 RPE
Score is Split Jerk. Push Jerk weights in notes.
Core Work
(Checkbox)
2 Sets (Not for time)
20 GHD Russian Twist w/Bumper Plate
60 Second Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
20 GHD Russian Twist w/Bumper Plate
60 Second Face Up Chinese Plank
10 Forearm Side Plank Leg Lift (each side)
TFX 2025 Prep
Snatch 12x1
(Load)
3 Sets
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest as needed between sets.
1 Snatch @65% 1RM Snatch
3 Sets
1 Snatch @70% 1RM Snatch
3 Sets
1 Snatch @75% 1RM Snatch
3 Sets
1 Snatch (As heavy as possible)
*Don’t worry about hitting specific numbers, just hit a heavy stimulus!
**Rest as needed between sets.
The Amazing Race
(Time)
Teams of 2
5 Sets Each (YGIG Full Sets)
25/20 Calorie Echo Bike
50ft Weighted Walking Lunge
Time Cap: 30 Minutes
**Weighted Lunge can be a Sandbag a single KB (70/53)
*Score it Total Time
5 Sets Each (YGIG Full Sets)
25/20 Calorie Echo Bike
50ft Weighted Walking Lunge
Time Cap: 30 Minutes
**Weighted Lunge can be a Sandbag a single KB (70/53)
*Score it Total Time
Lower Body Accessory
(Emoji Selection)
3 Sets
10 Tempo Toe Elevated Barbell Romanian Deadlift (5 sec up, 5 sec down) @5-6/10 RPE
7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg)
20 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat)
*Rest 60-90 seconds in between each set.
*Score is an emoji. Log weights for everything in notes.
10 Tempo Toe Elevated Barbell Romanian Deadlift (5 sec up, 5 sec down) @5-6/10 RPE
7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg)
20 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat)
*Rest 60-90 seconds in between each set.
*Score is an emoji. Log weights for everything in notes.
CORE WORK
(Load)
3 sets:
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 1-2 minutes b/t sets-
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
1 min Plank
30yd Offset Overhead Farmer Carry (left overhead/right farmer hold)
30yd Offset Overhead Farmer Carry (right overhead/left farmer hold)
-Rest 1-2 minutes b/t sets-
Tuesday, Jan 7
Workout of the Day
Warm Up
(Not Scored)
1. Movement Prep/Activation and Increasing Heart Rate
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
8:00 AMRAP
30-second Jump Rope
5 Up Downs over Line
10 Suitcase Deadlifts (each)
10 Glute Bridges
5 Downward dog to Upward Dog Transition
2. Strength
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
3. Workout Prep
2 sets:
3 Dumbbell Power Cleans (build in weight)
2 Burpee Over Dumbbells
Deadstop Deadlift 1x3
(Load)
Build up to a Heavy 3-rep Deadstop Deadlift (Clean Grip)
12:00-15:00 minutes
12:00-15:00 minutes
The Challenge
(Reps)
Freedom (RX'd)
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
(KG conv: 15/10 DBs)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
10 Sets of :45 on/:15 off:
10 Dumbbell Power Cleans (2x35s/25s)
Max Burpee over Dumbbells in remaining time
(KG conv: 15/10 DBs)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
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
1 Minute Calf & Big Toe Stretch
1 Minute Barbell Forearm Stretch
1 Minute Calf & Big Toe Stretch
Body Building
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
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.
Upper Body Posterior (Back & Triceps) Warm-up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Deadlift
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Meadows 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
(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 Skull Crushers
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
(Load)
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 tricep lacrosse ball smash (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump –Upper Body Posterior
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Meadows Row @ moderate weight – maintain quality RPE 7
10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Deadlift @ moderate weight – maintain quality RPE 7
10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Meadows Row @ moderate weight – maintain quality RPE 7
10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
TFX 2025 Prep
Deadstop Deadlift 1x3
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Deadstop Deadlift (Clean Grip)
**Build up to a Heavy 3 Rep for the Day
3 Deadstop Deadlift (Clean Grip)
**Build up to a Heavy 3 Rep for the Day
The Challenge
(Reps)
10 Sets: (10 Minutes)
:45 On | :15 Off
10 DB Power Cleans 50s/35s
Max Burpee over DBs
**Score is Total Burpees / Set
:45 On | :15 Off
10 DB Power Cleans 50s/35s
Max Burpee over DBs
**Score is Total Burpees / Set
Push Jerk + Split Jerk 4-4-4-2-2-2
(Load)
3 Sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
2 Push Jerk + 2 Split Jerk @65-70% 1 RM Push Jerk
3 Sets
1 Push Jerk + 1 Split Jerk @75-85% 1RM Push Jerk
*Rest as needed between sets
Seated Dumbbell Shoulder Press + Bent Over Row
(Emoji Selection)
3 Sets
12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE
5 Barbell Bent Over Row @8/10 RPE
*Rest 2-3 min between sets.
**Score Bent Over Row in notes.
*Score is an emoji. Log weights for everything in notes.
12-15 Seated Dumbbell Shoulder Press @ 5-6/10 RPE
5 Barbell Bent Over Row @8/10 RPE
*Rest 2-3 min between sets.
**Score Bent Over Row in notes.
*Score is an emoji. Log weights for everything in notes.
Rope Climb Practice (Optional)
(Time)
For Time:
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
*Team Version in Athlete Notes.
(We have Double Unders on Friday, if worried about total volume scale to Ski Calories 21-18-15-12-9)
5-4-3-2-1
Rope Climbs
100-80-60-40-20
Double Unders
*Team Version in Athlete Notes.
(We have Double Unders on Friday, if worried about total volume scale to Ski Calories 21-18-15-12-9)
Monday, Jan 6
Workout of the Day
Survivor
(Time)
Freedom (RX'd)
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
5 sets (1 set every 5:00)
25/20 Calorie Row
20 Wall Balls (20/14)
15 Toes to Bar
(KG conv: 9/6 WB)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Gymnastics: Ring Muscle-ups / Strict Pull-ups
(Other / Text)
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, you should be able to do 10+ strict pull-ups, unbroken.
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
Strength Option:
4 sets:
3-5 Ring Dip Negatives (jump to the top of the rings + 2 to 3-second descent)
5 Tempo Strict Pull-up Negatives (3 to 5-second descent). Compete: add weight if able.
- rest 1 minute between sets -
Conditioning Option:
4 sets for Quality:
30 seconds of Weighted Hang [35/25 dumbbell between legs/thigh]
right into
30 seconds of Max Strict Pull Ups without weight
right into
60 seconds Bar Dips (You will be in support at the top of the rig **see video)
---Rest 60 seconds between sets --
Video: bit.ly/3VY6guW
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
2x 10 Reverse Leg Raises (each side)
2x 10 Bootstrappers
10x 5 Second Cobra
Body Building
Functional Pumps (Push & Pull)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
3 sets:
10 Dumbbell Incline Bench Press at RPE 8-9
20 Strict Pull Ups (band as needed) at RPE 8-9
-rest 1 minute-
10 Barbell Bent Over Rows at RPE 8-9
20 Dumbbell Chest Flies at RPE 8-9
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Deficit Push Ups
-rest 30 seconds-
60 Seconds of Max Inverted Rows
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
3 sets:
10 Dumbbell Incline Bench Press at RPE 8-9
20 Strict Pull Ups (band as needed) at RPE 8-9
-rest 1 minute-
10 Barbell Bent Over Rows at RPE 8-9
20 Dumbbell Chest Flies at RPE 8-9
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Deficit Push Ups
-rest 30 seconds-
60 Seconds of Max Inverted Rows
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of top and/or bottom piece and cut rest to 1 minute b/t set if needed
Current Bodybuilding Cycle: Week 11 of 11
(Not Scored)
Bodybuilding Cycle 4: Week of October 21 - January 3 (11 Weeks)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 6x6 at a lower intensity with the accessory lifts alternating between sets of 10 and 15. The goal is to maintain strength gains while giving the body a little bit of rest for this cycle. We want the joints feeling good and athletes feeling strong. We will focus on RPE for this cycle and go based on feel. If you feel good, go heavier. If not, stay light and give your body a rest. The Shock method will be alternating days for each week and should be the focus of the week. The goal is to hit each of those with all out effort. There will also be 2 “heavy weeks” where the RPE will be high and the reps will be low. Go heavy and push yourself here.
Length: This cycle will be a 11 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 heavy weeks and a max at the end of the cycle.
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a 6x6 at a lower intensity with the accessory lifts alternating between sets of 10 and 15. The goal is to maintain strength gains while giving the body a little bit of rest for this cycle. We want the joints feeling good and athletes feeling strong. We will focus on RPE for this cycle and go based on feel. If you feel good, go heavier. If not, stay light and give your body a rest. The Shock method will be alternating days for each week and should be the focus of the week. The goal is to hit each of those with all out effort. There will also be 2 “heavy weeks” where the RPE will be high and the reps will be low. Go heavy and push yourself here.
Length: This cycle will be a 11 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 heavy weeks and a max at the end of the cycle.
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.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Upper Body Anterior (Chest & Bicep) Warm-up
(Not Scored)
Crossover Symmetry Warmup
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 band pull-a-parts
5 PVC Around the Worlds (each way)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
1 sets of 1 reps @ – RPE 11/10 (Test week)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
(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
Double DB Bench Press 1 and ½ Reps
(Load)
3 sets: 12 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
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
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
Cooldown/Mobility
(Not Scored)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump –Upper Body Anterior
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality RPE 7
10 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7
12 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
10 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7
-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 + Overhead Squat
(Load)
2 Sets
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*Rest 2 minutes between sets
**All unbroken reps.
1 Snatch + 1 Overhead Squat @80-83% 1 RM Snatch
3 Sets
1 Snatch + 1 Overhead Squat @85-85+% 1RM Snatch
*Rest 2 minutes between sets
**All unbroken reps.
Dumbbell Walking Lunge + Weighted Hip Extensions
(Load)
5 Sets (every minute on the minute)
10 Double Dumbbell Walking Lunge Step (total) @8-9/10 RPE
-directly into-
5 Sets (every minute on the minute)
10 Weighted Hip Extension @ 6-7/10 RPE
*Score = 5 sets of Walking Lunges , write weight of hip extension in notes
10 Double Dumbbell Walking Lunge Step (total) @8-9/10 RPE
-directly into-
5 Sets (every minute on the minute)
10 Weighted Hip Extension @ 6-7/10 RPE
*Score = 5 sets of Walking Lunges , write weight of hip extension in notes
Weighted Strict Chin Up
(Load)
5 Sets
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold.
*Perform 1 Chin Up every 10 seconds.
*Score the weight of your heaviest set of 2 Chin Up.
2 Weighted Strict Chin Up
20 Dumbbell Hammer Curls
*Rest 1:30-2:00 minutes between sets.
-Then-
0:40 Chin Up Hold.
*Perform 1 Chin Up every 10 seconds.
*Score the weight of your heaviest set of 2 Chin Up.
TFX 2025 Prep
Gymnastics: Ring Muscle-ups / Strict Pull-ups
(Other / Text)
Every 3:00 x 4 Sets: (12 Minutes)
5 Ring Dip Negatives
5 Tempo Strict Pull-up
**Tempo on Both Movements is :03 Negative
5 Ring Dip Negatives
5 Tempo Strict Pull-up
**Tempo on Both Movements is :03 Negative
Survivor
(Time)
Every 6:00 x 5 Sets: (30 Minutes)
32/24 Calorie Row
24 Wall Balls 20/14
16 Toes to Bar
**Team of Two Version in Athletes Note
32/24 Calorie Row
24 Wall Balls 20/14
16 Toes to Bar
**Team of Two Version in Athletes Note
Power Clean 3-3-3-2-2-1-1-1
(Load)
3 Sets
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
3 Power Clean @60-65% 1RM Power Clean
2 Sets
2 Power Clean @70-75% 1RM Power Clean
3 Sets
1 Power Clean @75+% 1RM Power Clean
*Rest as needed between sets.
Back Squat 5x1
(Load)
5 Sets
1 Back 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 Back 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.
Saturday, Jan 4
Workout of the Day
Chicken and Waffles
(Time)
Freedom (RX'd)
Teams of 2
3 sets (each/1:1)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95))
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95))
200m Run
- Repeat from Jan 6th, 2024
- Sandbag cleans are over the shoulder
(KG conv: 45/32.5 SB, 60/42.5 PC)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Teams of 2
3 sets (each/1:1)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95))
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Cleans (135/95))
200m Run
- Repeat from Jan 6th, 2024
- Sandbag cleans are over the shoulder
(KG conv: 45/32.5 SB, 60/42.5 PC)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
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
Diamond Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Chin-ups
(Load)
5 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Tricep Dips
(Load)
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
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
Standing Barbell Curl
(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:
(Time)
4 sets:
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump – Arms and Core
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Diamond Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Standing Barbell Curl @ moderate weight RPE 7
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
10 Dip Support Leg Raise
20 Plank KB Pull Unders
30 KB Front Rack Marches (each side)
*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.
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement.
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Power Clean + Push Jerk
(Load)
12 minutes to build to a heavy set of 1 Power Clean + 2 Push Jerks
-Then-
20 Sets (New set every :30)
1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.
-Then-
20 Sets (New set every :30)
1 Power Clean + 1 Push Jerk @80-85% of established heavy set from 12 minutes.
Knee Health
(Checkbox)
3 Sets of
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 3
Workout of the Day
Chips and Salsa
(Time)
Freedom (RX'd)
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 42.5/30)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
3 sets:
12 Bar Facing Burpees
12 Thrusters (95/65)
24 Pull Ups
12 Thrusters (95/65)
12 Bar Facing Burpees
-rest 3:00 between sets-
(KG conv: 42.5/30)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Accessory
(Load)
Accumulate 4 minutes of a farmer hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
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!
10 Rounds
5 Wall Facing Strict Handstand Push Ups
10 Inverted Rows
-rest 5 minutes-
3 sets (Accessory)
Max set of Barbell Curls (moderate weight) (leave 2-3 reps in the tank)
-rest 20 seconds-
Max set of Barbell Skull Crushers (moderate weight) (leave 2-3 reps in the tank)
-rest 2-3 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cap the workout at 15 minutes and only perform 2 sets of acccessory
10 Rounds
5 Wall Facing Strict Handstand Push Ups
10 Inverted Rows
-rest 5 minutes-
3 sets (Accessory)
Max set of Barbell Curls (moderate weight) (leave 2-3 reps in the tank)
-rest 20 seconds-
Max set of Barbell Skull Crushers (moderate weight) (leave 2-3 reps in the tank)
-rest 2-3 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cap the workout at 15 minutes and only perform 2 sets of acccessory
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.
Shoulder and Glutes Warm-up
(Not Scored)
Crossover Symmetry
and
Hip Halo Warmup
and
Hip Halo Warmup
Shoulder Press
(Load)
4 sets of 8 reps @ – RPE 6
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
4 sets of 8 reps @ – RPE 6
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Double DB Shoulder Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 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
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
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
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
Bent Over Lateral Raises
(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 pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump –Glutes and Shoulders
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Thursday, Jan 2
Workout of the Day
Milk and Cookies
(Rounds + Reps)
Freedom (RX'd)
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
(KG conv: 52.5/35)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
18:00 AMRAP
9 Deadlifts (115/80)
12 Box Jumps (24/20)
15 GHDs (Or V-Ups)
(KG conv: 52.5/35)
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
Mayhem Mini-Pump –Upper Body
(Other / Text)
3 Rounds
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7
* Rest 2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
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
1 Minute Quardruped Forearm Stretch
1 Minute Calf Foam Rolling
1 Minute Quardruped Forearm Stretch
Body Building
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as "ACCESSORY"
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time”
but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Monostructural/WOD Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural
(Reps)
21 AMRAP
2-4-6-8-10-...
Calorie Bike
5x50ft Shuttle Run
2-4-6-8-10-...
Calorie Ski
Score is total Calories Completed (do not count runs towards score)
2-4-6-8-10-...
Calorie Bike
5x50ft Shuttle Run
2-4-6-8-10-...
Calorie Ski
Score is total Calories Completed (do not count runs towards score)
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Wednesday, Jan 1
Body Building
Functional Pumps (Legs & Core)
(Other / Text)
3 sets:
8 Front Squats at RPE 7-8
16 Banded Hamstring Curls at RPE 7-8
-rest 1 minute-
8 Deadlifts at RPE 7-8
16 Banded Glute Bridges at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max GHD Sit Ups
-rest 30 seconds-
45 Seconds of Max Hanging Knee Raises
-rest 30 seconds-
45+ Second Plank
-rest 2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of each accessory and cut rest to 1 minute b/t set if needed
8 Front Squats at RPE 7-8
16 Banded Hamstring Curls at RPE 7-8
-rest 1 minute-
8 Deadlifts at RPE 7-8
16 Banded Glute Bridges at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max GHD Sit Ups
-rest 30 seconds-
45 Seconds of Max Hanging Knee Raises
-rest 30 seconds-
45+ Second Plank
-rest 2 minutes b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of each accessory and cut rest to 1 minute b/t set if needed
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.
Lower Body Push/Pull Warm-up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
4 sets of 8 reps @ – RPE 6
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
DB Good Mornings
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Stepback Lunges
(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
Hamstring 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
Single Leg 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
(Time)
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
12 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality RPE 7
10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7
12 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7
10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7
-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
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
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets
3 Double Dumbbell Single Arm Push Press (each side) + 3 Double Dumbbell Single Arm Push Jerk (each side) + 3 Double Dumbbell Single Arm Split Jerk (each side) @ 5/10 RPE
*Keeping one arm overhead the whole time and alternating arms each rep.
**Rest as needed between sets
Double Dumbbell Split Jerk
(Load)
Take 10-12 minutes to establish a heavy set of 4 of Double Dumbbell Split Jerk
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
*Score Dumbbell Push Jerk in notes.
-Rest 3 Minutes-
-Then-
2 Sets
15 Unbroken Dumbbell Push Jerk @8-8.5/10RPE
*Rest 90 seconds between sets.
*Score Dumbbell Push Jerk in notes.
Clean + Power Clean + Clean
(Load)
2 Sets
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean
3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.
*Touch and go reps.
**Rest as needed between sets.
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean
3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.
*Touch and go reps.
**Rest as needed between sets.
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