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, May 7
Workout of the Day
3 Position Snatch (High Hang, Above the Knee, Floor) 5x3
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
*Starting @60% & Building
**Hold on to the bar until all 3 reps are complete
1 High Hang Snatch + 1 Hang Snatch + 1 Snatch
*Starting @60% & Building
**Hold on to the bar until all 3 reps are complete
Isabel
(Time)
For Time:
30 Power Snatch (135/95)
Time Cap: 8 Minutes
30 Power Snatch (135/95)
Time Cap: 8 Minutes
Daily Maintenance 10 Mins 007 Calves
(Not Scored)
https://www.youtube.com/watch?v=TtOUu3XCXmY
Body Building
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 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.
Upper Body Posterior 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)
Deadlift
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
Strict Pull-Ups
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 1:00-1:30 b/t sets
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 1:00-1:30 b/t sets
Supported Single Arm DB Tempo Row
(Load)
Supported Single Arm DB Tempo Row
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
(Load)
Reverse Grip Lat Pulldown
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
(Load)
Barbell Skull Crushers
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep DB French Press
(Load)
Single Arm Standing Tricep DB French Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
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)
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 Supported Single Arm DB Tempo Row @ moderate weight – maintain quality RPE 7
12 Barbell 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 Supported Single Arm DB Tempo Row @ moderate weight – maintain quality RPE 7
12 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Endurance
Reba McEntire
(Reps)
10 Sets: (40 Minutes)
2:00 On | 2:00 Off
300m Run
Max Calorie Ski
Score is Calories Per Set
2:00 On | 2:00 Off
300m Run
Max Calorie Ski
Score is Calories Per Set
Monday, May 6
Workout of the Day
Dolly Parton
(Rounds + Reps)
30 AMRAP
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
400m Run
5 Rounds of “Strict Cindy”
*1 Rd of Strict Cindy
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Daily Maintenance 10 Mins Jerry West Hamstrings Ball Roller Chair
(Not Scored)
https://www.youtube.com/watch?v=vItoAPJAlmA
8 Week Squat Cycle
Week 6 of 8
(Checkbox)
Squat/Mindset Tip of the Week:
Sometimes, the weight may not increase, but the bar speed or the quality of the reps might increase, and keep in mind this is just as much an improvement as the slight increase in weight. You can always go heavier next session, but you should always chase quality & speed before increased load.
Send me Videos of those Reps! Keep Crushing, we are on the back half.
-Coach Ryan
7138519623
#StrongLegsStrongLife
Sometimes, the weight may not increase, but the bar speed or the quality of the reps might increase, and keep in mind this is just as much an improvement as the slight increase in weight. You can always go heavier next session, but you should always chase quality & speed before increased load.
Send me Videos of those Reps! Keep Crushing, we are on the back half.
-Coach Ryan
7138519623
#StrongLegsStrongLife
Back Squat 10-10-6-4-2
(Load)
Warm Up Sets:
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 70%
2 reps @ 80%
**Goal is to get Ready for HEAVY Singles for the Day
2 Sets: 10 reps @ 30%
6 reps @ 50%
4 reps @ 70%
2 reps @ 80%
**Goal is to get Ready for HEAVY Singles for the Day
Back Squat 3x1
(Load)
3 Sets to Build to:
Heavy Single for the Day
**Work up in weight each set to something heavy for the day! NOT a max, but something HEAVY
Heavy Single for the Day
**Work up in weight each set to something heavy for the day! NOT a max, but something HEAVY
Back Squat 2x4
(Load)
Drop Sets:
2 Sets: 4 Reps @85-90%
**These should be HEAVY Sets for today's drop sets. Push yourself on these and get through it. Only 2 Sets!
2 Sets: 4 Reps @85-90%
**These should be HEAVY Sets for today's drop sets. Push yourself on these and get through it. Only 2 Sets!
Body Building
Functional Pump (Push & Pull)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
5 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 2:00 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
___________________
30 MINUTE (or less) VERSION:
4 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 1:1 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
5 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 2:00 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 2 minutes-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
___________________
30 MINUTE (or less) VERSION:
4 sets
6 Bench Press (heavy)
12 Deficit Push Ups (4’’/2’’)
24 Banded Chest Flies (light)
-rest 1:1 between sets-
-into-
3 Tabatas
8 sets (20 seconds on; 10 seconds off)
Ring Rows
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Banded Face Pulls
-rest 1 minute-
8 sets (20 seconds on; 10 seconds off)
Strict Pull Ups
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 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.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Current Bodybuilding Cycle: Week 5 of 12
(Not Scored)
Bodybuilding Cycle 2
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
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 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Week of April 1 - June 17 (12 Weeks)
Mechanical Drop Set (MDS)
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 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.
Upper Body Anterior 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)
Bench Press:
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell Bench Press
(Load)
Reverse Grip Incline Dumbbell Bench Press
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Alt. DB Tempo Bench + Double DB Bench
(Load)
Alt. DB Tempo Bench + Double DB Bench
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Flat Bench DB Chest Fly
(Load)
Flat Bench DB Chest Fly
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 12 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
(Load)
Incline Dumbbell Hammer Curls
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
Barbell Curl 21's
(Load)
Barbell Curl 21's
3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets
3 sets: 21 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)
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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Hammer Curls @ 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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
10 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7
12 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 8 Day 1
(Not Scored)
https://www.youtube.com/watch?v=4vwdYHIic58
For Affiliate, omit the Front Squats
For Affiliate, omit the Front Squats
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Optional: Successory Work
(Checkbox)
3 Sets
10 Double Dumbbell Lunge + Double Dumbbell Curl and Press in lunge
14 Kettlebell Snatch (7 each side)
10 Seated Straddle-legged Double Dumbbell Z Press
10 Double Dumbbell Lunge + Double Dumbbell Curl and Press in lunge
14 Kettlebell Snatch (7 each side)
10 Seated Straddle-legged Double Dumbbell Z Press
Five Position snatch Deadlift + High Hang Muscle Snatch + High Hang Speed Power Snatch + 10 Second Overhead Squat
(Load)
3 Five Position snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
3 Five Position snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
3 Five Position snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
*5 Position Snatch Deadlift: 1in, below knee, above knee, mid thigh, power position
3 Five Position snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
3 Five Position snatch Deadlift + 3 High Hang Muscle Snatch + 3 High Hang Speed Power Snatch + 10 Second Overhead Squat @ 5/10 RPE
*5 Position Snatch Deadlift: 1in, below knee, above knee, mid thigh, power position
Snatch Pull + Snatch Panda Pull + Pause Snatch
(Load)
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 65-70% 1 RM Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 73-75% 1 RM Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 75-78% 1 RM Snatch
*Pause Snatch: pause in the receive for 2 seconds.
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 73-75% 1 RM Snatch
Snatch Pull + Snatch Panda Pull + Pause Snatch @ 75-78% 1 RM Snatch
*Pause Snatch: pause in the receive for 2 seconds.
Snatch
(Load)
2 Snatch @ 70% 1 RM Snatch
2 Snatch @ 73-75% 1 RM Snatch
2 Snatch @ 77-80% 1 RM Snatch
2 Snatch @ 83-85% 1 RM Snatch
2 Snatch @ 88% 1 RM Snatch
2 Snatch @ 88-90% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
2 Snatch @ 73-75% 1 RM Snatch
2 Snatch @ 77-80% 1 RM Snatch
2 Snatch @ 83-85% 1 RM Snatch
2 Snatch @ 88% 1 RM Snatch
2 Snatch @ 88-90% 1 RM Snatch
2 Snatch @ 75% 1 RM Snatch
Sunday, May 5
Workout of the Day
Spock
(Other / Text)
16 Alternating EMOM
Minute 1: 0:30 Handstand Hold
Minute 2: 12 Kettlebell Snatches 53/35
Minute 3: 5 Box Jumps 30"/24"
Minute 1: 0:30 Handstand Hold
Minute 2: 12 Kettlebell Snatches 53/35
Minute 3: 5 Box Jumps 30"/24"
Zone 2 Recovery
(Other / Text)
Complete this as a 45-60 Min @Easy/Zone 1-2:
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg
45 Sec Passive Hang
5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
2000m Row
5 Half Kneeling Kettlebell Windmill (each side)
3000m Bike Erg
45 Sec Passive Hang
5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
If Bike Ergs are not available, the 3,000m Bike Erg can be changed to 90/72 cal Air Bike or 1200m Run.
Saturday, May 4
Workout of the Day
The Undiscovered Country
(Time)
Teams of Three:
For Time:
150/120 Calorie Row
150 Bench Press
45 Bar Muscle Ups
120/90 Calorie Row
120 Bench Press
60 Strict Chin Ups
90/60 Calorie Row
90 Bench Press
90 Double KB Deadlifts 70s/53s
**Choose Your own Weight for Bench Press
For Time:
150/120 Calorie Row
150 Bench Press
45 Bar Muscle Ups
120/90 Calorie Row
120 Bench Press
60 Strict Chin Ups
90/60 Calorie Row
90 Bench Press
90 Double KB Deadlifts 70s/53s
**Choose Your own Weight for Bench Press
Core Work:
(Other / Text)
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
Mobility
(Not Scored)
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 overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Body Building
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 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.
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-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
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-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Ring Pushups
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Body Row on Racked Barbell
(Load)
5 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip Bicep Curl
(Load)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
(Load)
4 sets: 10 reps - RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
(Load)
4 sets: 10 reps - RPE 8
*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 (total)
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 (total)
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 (each side)
1 min tricep smash (each side)
1 min bicep stretch on wall (each side)
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 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Seated Tricep DB French Press @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep 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 (total)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Ring Pushups @ moderate weight RPE 7
10 Body Row on Racked Barbell @ moderate weight RPE 7
10 Seated Tricep DB French Press @ moderate weight RPE 7
10 Standing KB Crush Grip Bicep 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 (total)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 7 Day 3
(Not Scored)
https://www.youtube.com/watch?v=bHlFdYugVKY
For Affiliate, omit the Lunges and the Hill Sprints are optional.
For Affiliate, omit the Lunges and the Hill Sprints are optional.
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
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. Burgener Warm up Snatch (3-5 reps at each position)
* Down and up – “SPEED THROUGH THE MIDDLE”
* Elbows high and outside – “BAR CLOSE”
* Muscle snatch – “STRONG TURNOVER”
* Snatch land – “FOOT WORK” 2”, 4”, 6”
* Snatch drop – “FOOT WORK”
4. Skill Transfer Exercises Snatch
- 3-5 reps of each movement
* Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
* Overhead squat, “CORE STRENGTH”
* Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
* Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
* Snatch balance, “FOOT AND ARM SPEED”
5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Snatch
(Load)
Take 15 Minutes to establish a 1 RM Snatch for the day.
-Then-
Take 83-85% of that weight and hit for 5 perfect singles.
-Then-
Take 83-85% of that weight and hit for 5 perfect singles.
Clean & Jerk
(Load)
Take 15 Minutes to establish a 1 RM Clean and Jerk for the day.
-Then-
Take 83-85% of that weight and hit for 5 perfect singles.
-Then-
Take 83-85% of that weight and hit for 5 perfect singles.
Optional: Hill Sprints
(Checkbox)
5 Total Sprints ALL OUT!
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
*Rest 2 minutes in between each sprint.
*Sub 100m Sprint if you can't find a hill.
Friday, May 3
Workout of the Day
The Final Frontier
(Time)
For Time:
10-9-8-7-6-5-4-3-2-1
Double DB Shoulder Press 50s/35s
*Complete 5 Ring Dips After Ea Set
-Rest 3:00 Then Begin Accessory-
*Sub 10 Bench Dips for Ring Dips
Time Cap: 15 Minutes
10-9-8-7-6-5-4-3-2-1
Double DB Shoulder Press 50s/35s
*Complete 5 Ring Dips After Ea Set
-Rest 3:00 Then Begin Accessory-
*Sub 10 Bench Dips for Ring Dips
Time Cap: 15 Minutes
Mayhem Mini-Pump – Shoulders and Arms
(Other / Text)
3 Sets For Quality:
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
12 Dumbbell Lateral Raises
18 Dumbbell Hammer Curls
12 Dumbbell Front Raises
Mayhem Ready Biceps And Elbow Care
(Not Scored)
https://www.youtube.com/watch?v=_bt4kw8PQFY
8 Week Squat Cycle
Back Squat 5-5-5-5-3-1
(Load)
Warm Up Sets:
2 Sets: 5 reps @ 30%
5 reps @ 40%
5 reps @ 50%
3 reps @ 70%
1 rep @ 80%
**Goal is to Set ourselves up /Prime ourselves for Heavy Doubles today!
2 Sets: 5 reps @ 30%
5 reps @ 40%
5 reps @ 50%
3 reps @ 70%
1 rep @ 80%
**Goal is to Set ourselves up /Prime ourselves for Heavy Doubles today!
Back Squat 3x2
(Load)
3 Sets to Work to:
Heavy Double for the Day
Heavy Double for the Day
Back Squat 2x5
(Load)
Drop Sets!!
2 Sets: 5 Reps @75-80%
**Weight should feel relatively heavy but should feel okay after working up to the heavy double.
2 Sets: 5 Reps @75-80%
**Weight should feel relatively heavy but should feel okay after working up to the heavy double.
Body Building
Functional Pump (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS!
Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional push-ups 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 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
3 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
________________
30 MINUTE (or less) VERSION:
2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
2 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
2 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
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 push-ups 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 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
3 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
3 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
________________
30 MINUTE (or less) VERSION:
2 sets
15 Bench Dips
-Rest :30-
15 Banded Tricep Push Down OR Cable Tricep Push Down
-Rest :30-
30 Overhead Banded Tricep Extension
-Rest 1:00 b/t sets-
2 sets
15 Barbell Curls
-Rest :30-
15 Hammer Curls (each arm)
-Rest :30-
30 Banded Curls
-Rest 1:00 b/t sets-
2 sets
15 Dumbbell Shoulder Press
-Rest :30-
15 Dumbbell Lateral Raises
-Rest :30-
30 Banded Shoulder Press
-Rest 1:00 b/t sets-
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 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.
Glutes and Shoulders Warm-up
(Not Scored)
Hip Halo Warmup
-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
-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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Weighted Hip Thrust
(Load)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bottom-Up Single Arm Standing KB Press
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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.
DB Snow Angel Raise
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min 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 DB Snow Angel Raise @ 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 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Thursday, May 2
Workout of the Day
Power Snatch 3x1
(Load)
5 EMOM
5 Power Snatch 50-55%
-Rest 1:00-
5 EMOM
3 Power Snatch 60-65%
-Rest 1:00-
Every :30 x 10 (5 Minutes)
1 Power Snatch 70-75%
5 Power Snatch 50-55%
-Rest 1:00-
5 EMOM
3 Power Snatch 60-65%
-Rest 1:00-
Every :30 x 10 (5 Minutes)
1 Power Snatch 70-75%
Captain Kirk
(Time)
On a TABATA Clock (:20 On | :10 Off)
100 Back Squats 95/65
-Immediately Into-
100 Abmat Sit Ups
*Sit Ups are Not on TABATA Clock
**Score is total time
Time Cap: 14 Minutes
100 Back Squats 95/65
-Immediately Into-
100 Abmat Sit Ups
*Sit Ups are Not on TABATA Clock
**Score is total time
Time Cap: 14 Minutes
Mobility
(Not Scored)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand alone 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/Metcon Warm-up
(Not Scored)
5 min single/double unders
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
-into-
5 round of rowling
(5 max penalty burpee box jump overs)
Monostructural:
(Time)
For Time:
42-30-18*
Bike Erg Calories
Burpees to Plate
*Women’s Calories:
34-24-14
42-30-18*
Bike Erg Calories
Burpees to Plate
*Women’s Calories:
34-24-14
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)
Endurance
Captain Kirk
(Other / Text)
30 Alternating EMOM
Min 1: 16/12 Cal Bike Erg
Min 2: 8 DB Bench
Min 3: 12 Toes to Bar
Min 1: 16/12 Cal Bike Erg
Min 2: 8 DB Bench
Min 3: 12 Toes to Bar
Wednesday, May 1
Workout of the Day
The Search for Spock
(Rounds + Reps)
15 AMRAP
9-15-21-27
Alt DB Snatches 50/35
DB Step Back Lunges 50/35
-In Remaining Time-
Max Rounds:
3 Wall Walks
60 Double Unders
**Score is the Amount of Max Rounds
9-15-21-27
Alt DB Snatches 50/35
DB Step Back Lunges 50/35
-In Remaining Time-
Max Rounds:
3 Wall Walks
60 Double Unders
**Score is the Amount of Max Rounds
Accessory
(Other / Text)
3 sets
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
10-15 Hip Extensions
10 Bulgarian Split Squats (each)
10 Landmine Press (each)
Mobility
(Not Scored)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
8 Week Squat Cycle
Successories Intro
(Checkbox)
Wrapping up the back 4 Weeks of our cycle, Wednesday's will be for Accessory work.
Goal here is to keep us fresh and moving well so we can crush these heavier weights.
"Successories" are just as important as our lifts so please make sure to make time for these. Goal is for this to be done in around 15 minutes after your training for the day.
Goal here is to keep us fresh and moving well so we can crush these heavier weights.
"Successories" are just as important as our lifts so please make sure to make time for these. Goal is for this to be done in around 15 minutes after your training for the day.
Successories
(Other / Text)
4 Sets For Quality:
100m Reverse Sled Drag "Light Weight"
15 Heel Elevated Goblet Squats -Emphasis on "Speed" Reps
5 Seated Box Jumps
:30 Weighted Plank Hold
100m Reverse Sled Drag "Light Weight"
15 Heel Elevated Goblet Squats -Emphasis on "Speed" Reps
5 Seated Box Jumps
:30 Weighted Plank Hold
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 push-ups 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!
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
3 sets:
10 Single Leg Dumbbell RDL (light/moderate) (each side)
0:30 Side Plank (each side)
________________
30 MINUTE (or less) VERSION:
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
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 push-ups 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!
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
3 sets:
10 Single Leg Dumbbell RDL (light/moderate) (each side)
0:30 Side Plank (each side)
________________
30 MINUTE (or less) VERSION:
5 sets:
Minute 1: 10 Back Squats (225/155) (Should not exceed 70% of 1RM)
Minute 2: Max Air Squats
Minute 3: Echo Bike (easy/moderate)
-straight into-
5 sets:
Minute 1: 15 GHD Sit Ups
Minute 2: Max Hanging Knee Raises
Minute 3: Ski (easy/moderate)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
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 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.
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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Mechanical Drop Set (MDS)
(Reps)
4 sets:
10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats
-rest 2:00 - 2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
10 DB Box Step Ups (each side)
10 DB Lunges (each side)
Max Set DB Squats
-rest 2:00 - 2:30 between sets-
*See Workout Prep Notes for more info on Mechanical Drop Sets, how to score AND target score.
Seated Dumbbell Calf Raise
(Load)
4 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
Current Cycle: Mini Pump Update
(Not Scored)
FYI - For this cycle, on days that have a Mechanical Drop Set (MDS) programmed. We will NOT have a mini pump programmed. If you are short on time, we recommend only doing the MDS.
Burgener Strength
Burgener Strength Week 7 Day 2
(Not Scored)
https://www.youtube.com/watch?v=Eit_gPhDaIE
Warm Up
(Not Scored)
1. Crossover Symmetry Activation 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)
Click "Workout prep notes available" directly below for demo videos.
- 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)
Click "Workout prep notes available" directly below for demo videos.
Dumbbell Push Press + Dumbbell Push Jerk
(Load)
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 7/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 8/10 RPE
5 Dumbbell Push Press + 5 Dumbbell Push Jerk @ 9/10 RPE
Clean Pull + Floating Pause Power Clean + Pause Jerk Dip + Pause Split Jerk
(Load)
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 75% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 85% 1 RM Power Clean
*Floating Pause Power Clean: pause in receive for 2 seconds.
**Pause Jerk Dip: pause in receive for 2 seconds.
** Pause Split Jerk: pause in receive for 2 seconds.
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 80% 1 RM Power Clean
1 Clean Pull + 1 Floating Pause Power Clean + 1 Pause Jerk Dip + 1 Pause Split Jerk @ 85% 1 RM Power Clean
*Floating Pause Power Clean: pause in receive for 2 seconds.
**Pause Jerk Dip: pause in receive for 2 seconds.
** Pause Split Jerk: pause in receive for 2 seconds.
Clean & Jerk
(Load)
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
2 Clean and Jerk @ 83-85% 1 RM Clean and Jerk
2 Clean and Jerk @ 85-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-88% 1 RM Clean and Jerk
2 Clean and Jerk @ 88-90% 1 RM Clean and Jerk
Deficit Clean Speed Pulls + Dip and Shrug
(Load)
3 Deficit Clean Pull + 5 Dip and Shrug @ 100% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
3 Deficit Clean Pull + 5 Dip and Shrug @ 105% 1RM Clean and Jerk
*Deficit is 4in.
Tuesday, Apr 30
Workout of the Day
Clean Grip Deadlift + Hang Squat Clean + 1 Push Jerk 5x6
(Load)
Every 2:00 x 5 Sets: (10 Minutes)
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets Starting at 55%
3 Clean Grip Deadlifts + 2 Hang Squat Cleans + 1 Push Jerk
*Building Sets Starting at 55%
The Wrath of Khan
(Calories)
5 Sets: (20 Minutes)
2:00 On | 2:00 Off
15/12 Calorie Bike
Max Calorie Row
Score is Total Row Calories Each Set
2:00 On | 2:00 Off
15/12 Calorie Bike
Max Calorie Row
Score is Total Row Calories Each Set
Mayhem Ready A Quick Couplet To Improve Your Hip Power
(Not Scored)
https://www.youtube.com/watch?v=Y2aVR9WOJSU
Body Building
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 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.
Upper Body Posterior 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)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
3 sets: 1 reps – starting at 90% building to a heavy single 9/10 RPE
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Straight Bar Row
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Straight Arm Lat Pull Down
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Barbell Row – Underhand Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Skull Crushers
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Bent Over Banded Tricep Extension
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7
12 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Endurance
The Wrath of Khan
(Reps)
5 Sets: (30 Minutes)
5:00 On | 1:00 Off
20/16 Cal ski
20/16 Cal C2 Bike
20/16 Cal row
Max Reps In Remaining Time:
Set 1: Sandbag Cleans
Set 2: Calorie Ski 1
Set 3: Sandbag Cleans
Set 4: Echo Bike Calories
Set 5: Sandbag Cleans
5:00 On | 1:00 Off
20/16 Cal ski
20/16 Cal C2 Bike
20/16 Cal row
Max Reps In Remaining Time:
Set 1: Sandbag Cleans
Set 2: Calorie Ski 1
Set 3: Sandbag Cleans
Set 4: Echo Bike Calories
Set 5: Sandbag Cleans
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