CrossFit Aggieland WODs | College Station, CrossFit Aggieland

WODs

We use the awesome SugarWOD app to track our daily progress and log our workouts.

Workouts are released every night at 6 pm the day before.

Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!

Thursday, Nov 21

Workout of the Day

Bar Muscle Ups: Week 6 (Reps)

8 Alternating EMOM

Option 1:
Even Minute: 4-6 Bar Muscle Ups
Odd Minute: :30 Hollow Hold

Option 2:
Even Minute: 5-7 Any Variation of Pull Up
Odd Minute: :20 Hollow Hold in Tuck Position

Option 3:
Even MInute: 9-12 Ring Rows
Odd Minute: :30 Plank Hold

Score is reps of the Even Minute movement

Baby Park (Time)

Every 7:00 x 3 Sets: (21 Minutes)

15-12-9
Calorie Air Bike
60-48-36
Double Unders

Time Cap / Set: 6 Minutes
**Womens Calories: 12-10-8

Cool Down (Not Scored)

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

4x 5 Quad Foam Rolling
1 Minute Dorsiflexion Matrix

Body Building

Monostructural/WOD Warm-up (Not Scored)

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

Monostructural: (Rounds + Reps)

3 sets
7:00 AMRAP
200m Run*
15 V-ups
10/8 cal Row
-Rest 3:00 between sets-

*50m = 1 rep (4 reps total)
**Begin workout where previous round ended (1 score for entire workout)

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.

Cooldown/Mobility (Not Scored)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)

Connor Altes's Programming

20 Min Echo Bike Progression Week 8 Day 1 (Calories)

16:00 @ RPE3-4

-Rest 2:00-

7:30 @ RPE5

-Rest 2:00-

3:30 @ RPE7

-Rest 2:00-

4 Sets:
1:30 @ RPE8
-Rest 1:00-

Total: 42:00

Wednesday, Nov 20

Workout of the Day

Coconut Mall (Time)

For Time:

10 Wall Balls 20/14
5 Burpee Box Jump Overs 24"/20"
-Rest 1:00-
20 Wall Balls
10 Burpee Box Jump Overs
-Rest 1:30-
30 Wall Balls
15 Burpee Box Jump Overs
-Rest 2:00-
40 Wall Balls
20 Burpee Box Jump Overs
-Rest 2:30-
50 Wall Balls
25 Burpee Box Jump Overs

Time Cap: 30 Minutes

**Score is time after 50WB / 25 BBJO is completed

Cool Down (Not Scored)

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

2x 8 Bretzel
1 Minute Couch Stretch
20x Shoo the Cat

Body Building

Functional Pumps (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!

3 sets:
15 Back Squats at RPE 7-8
-rest 30 seconds-
15 Dumbbell Box Step Ups at RPE 7-8
-rest 1 minute-
15+ Jumping Lunges at RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Wednesday, September 16)

-DIRECTLY AFTERWARDS-

3 sets:
15 Weighted Abmat Sit Ups at RPE 7-8
-rest 30 seconds-
15 Weighted Russian Twists at RPE 7-8
-rest 1 minute-
1 Big Set of Toes to Bar (leave 2-3 reps in the tank)
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights (or more reps) as 4 weeks ago (Wednesday, September 16)

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)

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

Hip Halo Activation

-into-

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

Back Squat (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Shock Method (Load)

4 sets:

6 Back Squats – RPE 8
12 Back Rack Lunge Steps (each side) – RPE 7
25 Jumping Squats
-rest 2:00 - 2:30 between sets-

*score is load for back squats

Single Leg Calf Raise (Load)

4 sets: 15-20 reps (each side) – RPE 8

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

Cooldown/Mobility (Not Scored)

1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body

NO MINI PUMP (Not Scored)

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

Burgener Strength

Week 8 Note from Coach Sage (Not Scored)

This week is your own, individual journey. This means that we’re giving you the luxury to choose what path you want to take each day. This last week of this cycle is a deload AND/OR Test week. You have the opportunity to take each day as it comes and decide if you want to have a heavy test day, or a lighter deload day. You can change it up each day as the week progresses. You don’t have to treat it as just a test week or just a deload week. If you’re feeling great, go heavy. If you're not, stay light. It’s as simple as that!! I will write out two different options for each day. - Coach Sage

Burgener Strength Week 8 Day 2 (Not Scored)

https://www.youtube.com/watch?v=MKkLZeOhkX4
Note: Omit the back rack step ups 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)
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.

High Hang Muscle Snatch (Test) (Load)

3 Sets
3 High Hang Muscle Snatch @6/10 RPE
*Rest as needed between sets.

Power Snatch (Test) (Load)

10 Sets (1 set every minute on the minute)
1 Power Snatch @5.5/10 RPE
1 Power Snatch @6/10 RPE
1 Power Snatch @6.5/10 RPE
1 Power Snatch @7/10 RPE
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
1 Power Snatch @9.5/10 RPE
1 Power Snatch @10/10 RPE

*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.

Core (Test) (Checkbox)

1:00 Forearm Plank (each side)

Deload Lifts start here! (Not Scored)

If you are choosing to deload today and/or this week, your lifts start here!

High Hang Muscle Snatch (Deload) (Load)

3 Sets
3 High Hang Muscle Snatch @6/10 RPE
*Rest as needed between sets.

Power Snatch (Deload) (Load)

10 Sets (1 set every minute on the minute)
3 Power Snatch @55% 1RM Snatch
3 Power Snatch @60% 1RM Snatch
2 Power Snatch @65% 1RM Snatch
2 Power Snatch @70% 1RM Snatch
1 Power Snatch @75% 1RM Snatch
1 Power Snatch @80% 1RM Snatch
1 Power Snatch @80-85% 1RM Snatch
1 Power Snatch @80-85% 1RM Snatch
1 Power Snatch @80-85% 1RM Snatch
1 Power Snatch @80-85% 1RM Snatch

Core (Deload) (Checkbox)

1:00 Forearm Plank (each side)

Tuesday, Nov 19

Workout of the Day

Hang Squat Clean + Push Press 1x2 (Load)

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

3 Hang Squat Cleans + 3 Push Press

*Building Across 5 Sets.

Bowser’s Castle (Time)

5 Rounds For Time:

15 Dumbbell Power Cleans 50s/35s
15 Dumbbell Bench Press 50s/35s

Time Cap: 12 Minutes

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
1-2 Minutes Squat Rack Pec Minor

Body Building

Seated Tricep DB French Press (Load)

4 sets: 10 reps – RPE 7

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

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 Double DB Prone Row @ moderate weight – maintain quality RPE 7
15 Seated Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mayhem Bodybuilding Goals (Not Scored)

Upper Body Posterior (Back & Triceps) Warm-up (Not Scored)

3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions

Deadlift (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Strict Pull-Ups (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Double DB Prone Row (Load)

4 sets: 10 reps - RPE 7

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

Lat Pulldowns (Load)

4 sets: 10 reps - RPE 7

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

Double DB Skull Crushers (Load)

4 sets: 10 reps - RPE 7

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

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)

Connor Altes's Programming

Dips & Spider Curls (Load)

Set 1: 15 band assisted Bar Dips into 15 Spider curls with :03 negative (down) & :01 pause incontraction at the top

Set 2: 12 bodyweight Bar Dips into 12 Spider curls with :03 negative (down) & :01 pause incontraction at the top

Set 3: 10 Weighted Bar Dips into 10 Spider curls with :03 negative (down) & :01 pause incontraction at the top

Set 4: 10 Weighted Bar Dips into 10 Spider curls with :03 negative (down) & :01 pause incontraction at the top

Set 5: 10 Weighted Bar Dips into 10 Spider curls with :03 negative (down) & :01 pause incontraction at the top

JM Press (Load)

4 Sets:

15 Reps with :03 Negative

Hammer Curl & Reverse Curls (Load)

4 Sets:

10 Double Arm Hammer Curls with :01 pause in contraction at the top & :03 negative
-into-
20 Reps of Barbell Reverse Curls fast and smooth

Overhead Tricep Extension (Load)

3 Sets:

Set 1: 10 Reps with a :03 Negative
Set 2: 10 Reps with a :03 Negative
Set 3: 15 Reps with a :03 Negative

Monday, Nov 18

Workout of the Day

Deadlift 6x1 (Load)

Every 2:00 x 6 Sets: (12 Minutes)

1 Deadlift

**Building to new 1RM or Heavy Single for the Day

Mario Kart (Rounds + Reps)

3 Sets: (21 Minutes)
5:00 On | 2:00 Off

3x50' Shuttle Runs
9 Chest to Bar Pull Ups
3x50' Shuttle Runs
12 GHD Sit Ups

*One shuttle run = 25' down + 25' back. Each full shuttle run of 50 feet counts as one rep in score.

Cool Down (Not Scored)

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

1-2 Minutes Dumbbell Tricep Stretch
1 Minute Seated Biceps Stretch
15 Bootstrappers

Body Building

Barbell Incline Bench Press (Load)

4 sets: 10 reps - RPE 7

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

Standing Alternating DB Curl (Load)

4 sets: 10 reps - RPE 7

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

Cooldown/Mobility (Not Scored)

1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min bicep wall stretch (each side)

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.

Mayhem Bodybuilding Info, Goals & More (Not Scored)

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

Resistance Band Chest Fly – High to Low (Load)

4 sets: 10 reps – RPE 7

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

Current Bodybuilding Cycle: Week 4 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.

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

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)

Reverse Grip Barbell Bench Press (Load)

4 sets: 10 reps – RPE 7

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

Bench Press (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Barbell Drag Curls (Load)

4 sets: 10 reps - RPE 7

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

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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
15 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Mayhem Bodybuilding Goals (Not Scored)

Burgener Strength

Power Clean (Test) (Load)

10 Sets (1 Set every minute on the minute)
1 Power Clean
*Build to a heavy single for the day.

Deload Lifts start here! (Not Scored)

If you are choosing to deload today and/or this week, your lifts start here!

Week 8 Day 1 - Videos (Not Scored)

Today we are doing the Power Cleans from this video:
https://youtu.be/Cyy3cIlJxIU

and the Split Jerks from this video:
https://youtu.be/yjjByfUM0m0

Remember, we are giving both "Test" and "Deload" options for each.

Week 8 Note from Coach Sage (Not Scored)

Warm Up (Not Scored)

Power Clean (Deload) (Load)

10 sets (1 set every minute on the minute)
3 Power Clean @55% 1RM Power Clean
3 Power Clean @60% 1RM Power Clean
3 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean
1 Power Clean @80-85% 1RM Power Clean

Split Jerk (Test) (Load)

10 Sets (1 set every minute on the minute)
1 Split Jerk @ 5.5/10 RPE
1 Split Jerk @ 6/10 RPE
1 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 8/10 RPE
1 Split Jerk @ 8.5/10 RPE
1 Split Jerk @ 9/10 RPE
1 Split Jerk @ 9.5/10 RPE
1 Split Jerk @ 10/10 RPE

*Note: You are building to a 1RM. Use prior lifts/percentages/RPE as a suggested build up to your attempts.

Split Jerk (Deload) (Load)

10 Sets (1 set every minute on the minute)
3 Split Jerk @ 55% 1RM Split Jerk
3 Split Jerk @ 60% 1RM Split Jerk
2 Split Jerk @ 65% 1RM Split Jerk
2 Split Jerk @ 70% 1RM Split Jerk
1 Split Jerk @ 75% 1RM Split Jerk
1 Split Jerk @ 80% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk
1 Split Jerk @ 80-85% 1RM Split Jerk

Sunday, Nov 17

Workout of the Day

"Death By Ski Calories" (Reps)

"Death By Ski Calories"

Every 1:00 for as Long as Possible
1 Rep in the first minute
2 Reps in the second minute
3 Reps in the third minute

Score is Total Reps Completed

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

45-60 Minute AMRAP (Zone 2 Pace)
Buy In: 5,000m Row
-Then-
In remaining time, AMRAP:
1,000m Ski (or 60/48 cal Air Bike or 800m Run)
100ft Farmers Carry (2x70/50)
45 Sec Stir the Pot
(KG conv: 32.5/22.5 DBs)

Connor Altes's Programming

Push Press 5x3 (Load)

5 Sets:

3 Push Press @75%
-into-
6 Matador Dips

Handstand Walk Practice (Reps)

5 Sets: (25 Minutes)
3:00 On | 2:00 Off

300m Run
Max Distance Handstand Walk

**Score; ever 5' = 1 Rep

Saturday, Nov 16

Workout of the Day

9AM COMMUNITY WORK OUT 11/16 (Time)

"5k The Hard Way"

Teams of 4
For Time:
5,000m Run (25 x 200m)

To "Earn the right to send one Team member on the run, the other 3 team members must perform the following:

A1: 10/8 Calorie Machine
A2: 10 Burpees (No Jump)
A3: 15 V-Ups

Once the 3 Working Team members have each performed their individual "station", A4 may run a 200m. Team members may rotate however they see fit. During the Run, the other 3 Team members Rest.

Time Cap: 40 Minutes

Body Building

Mayhem Bodybuilding Goals (Not Scored)

Arms and Core Warm-up (Not Scored)

3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extenstions (light band – fast reps)

-into-

2 rounds

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

Deficit Pushups (Load)

5 sets: 10 reps - RPE 7

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

Body Row on Racked Barbell (Load)

5 sets: 10 reps - RPE 8

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

Tricep Dips (Load)

4 sets: 10 reps - RPE 8

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

Seated Alternating DB Hammer Curl (Load)

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

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

Single Arm DB Skull Crusher (Load)

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

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

Single DB Double Head Curl (Load)

4 sets: 10 reps – RPE 7

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

Core Work: (Time)

4 sets:
15 Overhead Plate sit ups
:30 Hanging L-sit Hold
8 Around the Worlds (each side)
30 Laying Heel Taps
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)

*Rest 2:00 b/t sets

Cooldown/Mobility (Not Scored)

1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)

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 Deficit Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Single Arm DB Skull Crusher (each side) @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 Overhead Plate sit ups
:30 Hanging L-sit Hold
8 Around the Worlds (each side)
30 Laying Heel Taps
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)

*Rest 3 minutes b/t rounds

Burgener Strength

Burgener Strength Week 7 Day 3 (Not Scored)

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

Warm Up (Not Scored)

Snatch (Load)

5 Sets (Rest 60 seconds between sets)
2 Snatch @65-73% 1RM Snatch

4 Sets (Rest 90 seconds between sets)
1 Pause Snatch @75-85% 1RM Snatch
*Pause in the bottom for 2 seconds

3 Sets (Rest 2 Minutes between sets)
1 Snatch @88-90+% 1RM Snatch

Double Unders and Clean & Jerk (Load)

10 Rounds
20 Double Under
1 Clean and Jerk
*Start at 60-65% and build to a heavy Clean and Jerk for the day.

TFX 2025 Prep

TFX 2022 Squat Pull (Time)

Teams of Three

For Time:
30 Synchro Back Squats 135
20 Synchro Bar Muscle Ups
25 Synchro Front Squats 135
25 Synchro Chest to Bar Pull Ups
20 Synchro Overhead Squats 135
30 Synchro Pull Ups

*Two Athletes Work: One Athlete Rest

TFX 2022 Squat Pull (Time)

Indy Version

For Time:

15 Bar Muscle Ups
45 Back Squats 135/95
30 Chest to Bar Pull Ups
30 Front Squats 135/95
45 Pull Ups
15 Overhead Squats 135/95

*14 Min Time Cap

Friday, Nov 15

Workout of the Day

Back Squat 2x2 (Load)

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

2 Back Squats @90-95%

Hot Cocoa (Time)

5 Rounds For Time:

75 Double Unders
15 Shoulder to Overhead 95/65

Time Cap: 15 Minutes

Cool Down (Not Scored)

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

2x 10 Shoulder Extension Bridges
1 Minute Calf Foam Rolling
10x 5 Second Cobra

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!

3 sets:
15 Dumbbell Arnold Press at RPE 7-8
-rest 30 seconds-
15 Plate Front Raises at RPE 7-8 (stop 2-3 reps shy of failure)
-rest 1 minute-
15 Dumbbell Bent Over Flies at RPE 7-8 (stop 2-3 reps shy of failure)
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Friday, October 11)

-DIRECTLY AFTERWARDS-

3 sets:
15 Dumbbell Spider Curls at RPE 7-8
-rest 30 seconds-
15 Dumbbell Skull Crushers at RPE 7-8
-rest 1 minute-
15 Barbell Drag Curls at RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Friday, October 11)

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)

Shoulder and Glutes Warm-up (Not Scored)

Crossover Symmetry
and
Hip Halo Warmup

Shoulder Press (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Weighted Hip Thrust (Load)

6 sets of 6 reps @ – RPE 7-8 RPE

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

Double DB Z-Press (Load)

4 sets: 10 reps - RPE 8

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

Single Leg DB Hip Thrust (Load)

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

*Rest 1:00-1:30 b/t sets. Keep dumbbell centered over the hips the entire time.

Crossover Symmetry Iron Scap Protocol (Not Scored)

Complete Iron Scap Protocol

GHD Hip Extension (Load)

4 sets: 10 reps - RPE 8

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

Standing DB Lateral Raise (Load)

4 sets: 10 reps - RPE 8

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

Cooldown/Mobility (Not Scored)

1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)

Mayhem Mini-Pump –Glutes and Shoulders (Time)

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

4 Rounds

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

-Rest 3 min b/t rounds-

TFX 2025 Prep

Power Snatch 2-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1-1 (Load)

12 minutes to build to a heavy set of 2 Power Snatch

-Then-

10 Minutes (Every 30 seconds)
1 Power Snatch @73-75% of established double for the day.

Upper Body Accessory Push/Pull (Time)

For Time:

10-9-8-7-6-5-4-3-2-1
Unbroken sets of Elevated Ring Rows
Unbroken sets of Ring Push Ups

**READ CAREFULLY: This is a strategy workout. Each "set" MUST be unbroken but you can string together multiple sets
for a faster time. BUT if you string together set of 10 + 9 and only get 17 reps before fialing...you MUST redo the set of 9s again [since you already accumulated the 10 round]. Therefore, REST as much as needed to be successful at all sets BUT the clock is running so you don't want to wait too long!

Dumbbell Bench Accessory (Load)

10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @6.5/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @7.5/10 RPE
6 Dumbbell Bench Press + 6 Dumbbell Piston Bench Press @8.5/10 RPE
8 Dumbbell Bench Press + 8 Dumbbell Piston Bench Press @8/10 RPE
10 Dumbbell Bench Press + 10 Dumbbell Piston Bench Press @7/10 RPE

*Score is Dumbbell Bench Press weight. Dumbbell Piston Bench Press weights in notes.

Go Heavier on the regular DB Bench and lighter on the piston reps

Thursday, Nov 14

Workout of the Day

Hang Power Snatch + Overhead Squat 1x1 (Load)

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

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

**Build Weight throughout 5 Sets

Maple Pecan Latte (Time)

For Time:

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

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

Maple Pecan Latte "Large Class Option" (Time)

In Teams of Two
For Time:

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

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

Cool Down (Not Scored)

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

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

Body Building

Mayhem Bodybuilding Goals (Not Scored)

Monostructural/WOD Warm-up (Not Scored)

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

Monostructural: (Time)

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

Cooldown/Mobility (Not Scored)

1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)

Connor Altes's Programming

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

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

-Rest 1:30-

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

-Rest 1:30-

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

TFX 2025 Prep

5k Progression Week 5 Day 1 (Time)

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

Total: 5000m