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!
Monday, Dec 23
Workout of the Day
Shock Method (Squat)
(Load)
“Shock Method”
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
3-4 sets:
6 Back Squats (Heavy)
12 Double Dumbbell Front Rack Lunges (Total/in place) (Moderate)
25 Jumping Air Squats (Fast)
-Rest 2:00 to 2:30 between sets-
Score = weight of the Back Squats. You can increase weight or stay the same across all sets.
‘Tis the Season
(Time)
Freedom (RX'd)
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -
* Repeat from Tues Nov 23, 2021
* See Coaches Notes for Independence, Liberty, Limited Equipment, and Large Class Option
5 sets
100 Double Unders
25 Push Ups
- Rest 1:00 between sets -
* Repeat from Tues Nov 23, 2021
* 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 Calf Foam Rolling
2x 1 Minute Pec Stretch
1 Minute Calf Foam Rolling
2x 1 Minute Pec Stretch
Body Building
Current Bodybuilding Cycle: Week 9 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.
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.
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!
3-4 sets:
8 Dumbbell Incline Bench Press at RPE 7-8
16 Strict Pull Ups (band as needed) at RPE 7-8
-rest 1 minute-
8 Barbell Bent Over Rows at RPE 7-8
16 Dumbbell Chest Flies at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max Deficit Push Ups
-rest 30 seconds-
45 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 one or both of accessory and cut rest to 1 minute b/t set if needed
3-4 sets:
8 Dumbbell Incline Bench Press at RPE 7-8
16 Strict Pull Ups (band as needed) at RPE 7-8
-rest 1 minute-
8 Barbell Bent Over Rows at RPE 7-8
16 Dumbbell Chest Flies at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
45 seconds of Max Deficit Push Ups
-rest 30 seconds-
45 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 one or both of 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.
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)
5 sets of 3 reps @ – RPE 9.5 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell Bench Press
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Alternating DB Bench Press
(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
Resistance Band Chest Fly – High to Low
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Drag Curls
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Alternating DB Curl
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min 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
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
10 Barbell Drag 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
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Burgener Strength
Snatch + Hang Snatch + Overhead Squat
(Load)
2 Sets
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch
3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch
*Rest 2 minutes between sets.
**Touch and go reps.
Snatch + Hang Snatch + Overhead Squat @73-78% 1 RM Snatch
3 Sets
Snatch + Hang Snatch + Overhead Squat @80-83+% 1RM Snatch
*Rest 2 minutes between sets.
**Touch and go reps.
Double Kettlebell Front Rack Bulgarian Split Squats + Hip Extension
(Load)
3-4 Sets
7 Double Kettlebell Front Rack Bulgarian Split Squats (each leg)
10 Hip Extension w/10 second pause at the top on last rep
*Rest 2-3 minutes between sets.
7 Double Kettlebell Front Rack Bulgarian Split Squats (each leg)
10 Hip Extension w/10 second pause at the top on last rep
*Rest 2-3 minutes between sets.
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.
Weighted Strict Chin Up
(Load)
5 Sets
3 Weighted Chin Up (work up to a heavy set of 3)
10 Wide Grip Barbell Bicep Curl
*Rest 1:30-2:00 minutes between sets.
-Then-
3 Sets
0:30 Chin Up Hold
*Perform 1 Chin up every 10 seconds.
*Score is Weighted Chin Up. Barbell Bicep Curl weight in notes.
3 Weighted Chin Up (work up to a heavy set of 3)
10 Wide Grip Barbell Bicep Curl
*Rest 1:30-2:00 minutes between sets.
-Then-
3 Sets
0:30 Chin Up Hold
*Perform 1 Chin up every 10 seconds.
*Score is Weighted Chin Up. Barbell Bicep Curl weight in notes.
TFX 2025 Prep
'Tis the Season
(Time)
Every 3:00 x 3 Sets: (9 Minutes)
100 Double Unders
30 Push Ups
**4 PEAT today!
Repeat from December 26, 2023; November 23, 2021; AND November 23, 2020
Workout description video:
youtu.be/k685L5h7s1w
100 Double Unders
30 Push Ups
**4 PEAT today!
Repeat from December 26, 2023; November 23, 2021; AND November 23, 2020
Workout description video:
youtu.be/k685L5h7s1w
High Hang Muscle Snatch 3x3
(Load)
3 Sets
3 High Hang Muscle Snatch @5/10 RPE
*Rest as needed between sets.
3 High Hang Muscle Snatch @5/10 RPE
*Rest as needed between sets.
Snatch Grip Push Press 3-3-2-2-2
(Load)
2 Sets
3 Snatch Push Press @65% 1RM Snatch
3 Sets
2 Snatch Push Press @70% 1RM Snatch
*Rest as needed between sets.
3 Snatch Push Press @65% 1RM Snatch
3 Sets
2 Snatch Push Press @70% 1RM Snatch
*Rest as needed between sets.
Hang Power Snatch 3-3-2-2-2
(Load)
2 Sets
3 High Hang Power Snatch @65% 1RM Snatch
3 Sets
2 High Hang Power Snatch @70% 1RM Snatch
*Rest as needed between sets.
3 High Hang Power Snatch @65% 1RM Snatch
3 Sets
2 High Hang Power Snatch @70% 1RM Snatch
*Rest as needed between sets.
Front Squat 10x1
(Load)
10 EMOM
1 & 1/4 Front Squat @60-65% 1RM Front Squat
*Start around 60% 1RM Front Squat.
**MOVE UP IN WEIGHT EACH SET.
1 & 1/4 Front Squat @60-65% 1RM Front Squat
*Start around 60% 1RM Front Squat.
**MOVE UP IN WEIGHT EACH SET.
Sunday, Dec 22
Workout of the Day
“Core Memories”
(Calories)
10 Sets: (30 Minutes)
2:00 On | 1:00 Off
Max Calorie C2 Bike
Score is Total Calories / Set
2:00 On | 1:00 Off
Max Calorie C2 Bike
Score is Total Calories / Set
60 Min (at Zone 2 Pace OR Nasal Breath)
(Meters)
45 Minute Fartlek Run, Bike, Ski, or Row (your choice).
This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.
This is 45 minutes of continuous effort, with 4-6 sets of 30 seconds of higher effort intervals mixed in as you see fit. When not in a higher effort interval, you should be at Zone 2 pace.
TFX 2025 Prep
2k Run Progression Week 1 Day 2 (OPTIONAL)
(Time)
2,000m at RPE3 (Record Time)
-Rest 3:00-
(1200m See below Paces Record Time)
200m at RPE8
100m at RPE1
400m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
-Rest 3:00-
80m Controlled Sprint @RPE9 (Record Time)
-Full Recovery-
100m Sprint @RPE10 (Record Time)
-Full Recovery-
200m at Max Effort (Record Time)
-Rest 3:00-
(1200m See below Paces Record Time)
200m at RPE8
100m at RPE1
400m at RPE6
100m at RPE1
300m at RPE7
100m at RPE1
-Rest 3:00-
80m Controlled Sprint @RPE9 (Record Time)
-Full Recovery-
100m Sprint @RPE10 (Record Time)
-Full Recovery-
200m at Max Effort (Record Time)
Saturday, Dec 21
Workout of the Day
12 Days of Christmas
(Time)
"12 Days of Christmas"
1 100m Run
2 Squat Cleans 155/105
3 Muscle Ups
4 Burpees
5 Deadlifts 155/105
6 Pull Ups
7 V-Ups
8 Wall Balls 30/20
9 Kettlebell Swings 70/53
10 Back Rack Lunges 155/105
11 Handstand Push Ups
12 Thrusters 155/105
Time Cap: 50 Minutes
1 100m Run
2 Squat Cleans 155/105
3 Muscle Ups
4 Burpees
5 Deadlifts 155/105
6 Pull Ups
7 V-Ups
8 Wall Balls 30/20
9 Kettlebell Swings 70/53
10 Back Rack Lunges 155/105
11 Handstand Push Ups
12 Thrusters 155/105
Time Cap: 50 Minutes
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
Tempo 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
Ring Dips
(Load)
4 sets: 10 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)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Tricep Extension w/ band
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Curl 21's
(Load)
3 sets: 21 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
(Time)
4 sets:
15 Overhead Plate sit ups
15 Dip-Supported Leg Raises
15 Plank Walk (each side)
30 Laying Heel Taps
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
15 Overhead Plate sit ups
15 Dip-Supported Leg Raises
15 Plank Walk (each side)
30 Laying Heel Taps
:45 sec Overhead DB Hold (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 Tempo Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 Overhead Plate sit ups
15 Dip-Supported Leg Raises
15 Plank Walk (each side)
30 Laying Heel Taps
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Tempo Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Standing Tricep Extension w/ band @ moderate weight RPE 7
10 Single DB Double Head Curl @ moderate weight RPE 7
15 Overhead Plate sit ups
15 Dip-Supported Leg Raises
15 Plank Walk (each side)
30 Laying Heel Taps
:45 sec Overhead DB Hold (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.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Power Clean
(Load)
Take 12 minutes to build to a heavy double Power Clean.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
-Then-
20 Sets (New set every :30)
1 Power Clean @80-85% of established double for the day.
Core Work
(Checkbox)
2 Sets (Not for time)
15 Weighted Abmat Sit Up
20 Dumbbell Pull Throughs in Plank Position
10 Kettlebell Side Bends (each side)
15 Weighted Abmat Sit Up
20 Dumbbell Pull Throughs in Plank Position
10 Kettlebell Side Bends (each side)
Friday, Dec 20
Workout of the Day
Power Clean + Front Squat + Jerk 6x6
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
2 Power Cleans + 2 Front Squats + 2 Jerks @+55%
*Build across 6 Sets
2 Power Cleans + 2 Front Squats + 2 Jerks @+55%
*Build across 6 Sets
Fear
(Time)
For Time:
2000/1750m Row/Ski
*Every 2:00 (including 0:00) Complete 12 Toes to Bar
Time Cap: 14 Minutes
2000/1750m Row/Ski
*Every 2:00 (including 0:00) Complete 12 Toes to Bar
Time Cap: 14 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20 Shoo the Cat
1 Minute Quardrupled Forearm Stretch
1 Minute Couch Stretch
20 Shoo the Cat
1 Minute Quardrupled Forearm Stretch
1 Minute Couch Stretch
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!
5 sets:
Max Shoulder Press (75/55) - leave 2 reps in the tank
-rest 0:30-
15 Double Dumbbell T Raises (light)
-rest 1 minute between sets-
-rest 3-5 minutes-
5x10 Double Dumbbell Curl
5x10 Double Dumbbell Skull Crusher
5x10 Cable Curl (OR Banded Curl)
5x10 Cable Overhead Tricep Extension (OR Banded Overhead Tricep Extension)
-rest 1:1 b/t all sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3-4 sets of each movement
5 sets:
Max Shoulder Press (75/55) - leave 2 reps in the tank
-rest 0:30-
15 Double Dumbbell T Raises (light)
-rest 1 minute between sets-
-rest 3-5 minutes-
5x10 Double Dumbbell Curl
5x10 Double Dumbbell Skull Crusher
5x10 Cable Curl (OR Banded Curl)
5x10 Cable Overhead Tricep Extension (OR Banded Overhead Tricep Extension)
-rest 1:1 b/t all sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3-4 sets of each movement
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)
6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets
*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
*Rest 1:00-1:30 b/t sets
Seated Alternating Double DB Shoulder 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
Kneeling Banded 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
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)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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-
TFX 2025 Prep
Back Squat 5x3
(Load)
5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.
Thursday, Dec 19
Workout of the Day
Imagination Land
(Time)
Teams of 2
5 Rounds Each:
P1: 15 DB Bench Press 50s/35s
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
Time Cap: 14 Minutes
-2:00 Rest-
"Part B"
5 Rounds Each:
P1: 15 DB Bench Press 50s/35s
P2: 15/12 Calorie Air Bike
*Both partners work at the same time and switch when both are completed
Time Cap: 14 Minutes
-2:00 Rest-
"Part B"
Imagination Land Part B
(Reps)
3:00 AMRAP
Max Bar Muscle-Ups between partners. One partner works at a time.
*Score is Total BMU Between both partners
Max Bar Muscle-Ups between partners. One partner works at a time.
*Score is Total BMU Between both partners
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
1 Minute Band Biceps Stretch
1 Minute Band Wrist Mobilization
4x 5 Quad Foam Rolling (each leg)
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
(Time)
Every 3:00 x 10 Sets: (30 Minutes)
300/240m Ski
6 Burpee Box Jump Overs 30/24
300/240m Ski
6 Burpee Box Jump Overs 30/24
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)
TFX 2025 Prep
2k Run Progression Week 1 Day 1
(Time)
1 Set:
1,000m @ RPE3
-Rest 1:00-
2 Sets:
500m @ RPE5-6
-Rest 1:00-
4 Sets:
100m @ RPE8,
Rest :15
1 Set:
500m @ RPE5-6
-Rest 2:00-
3 Sets:
400m @ RPE5-6
-Rest 1:00-
5 Sets:
100m @ RPE8,
-Rest :15-
1 Set:
400m @ RPE5-6
*Score is Total Time. Time of Clock When last 400m is complete
1,000m @ RPE3
-Rest 1:00-
2 Sets:
500m @ RPE5-6
-Rest 1:00-
4 Sets:
100m @ RPE8,
Rest :15
1 Set:
500m @ RPE5-6
-Rest 2:00-
3 Sets:
400m @ RPE5-6
-Rest 1:00-
5 Sets:
100m @ RPE8,
-Rest :15-
1 Set:
400m @ RPE5-6
*Score is Total Time. Time of Clock When last 400m is complete
Wednesday, Dec 18
Workout of the Day
Disgust
(Rounds + Reps)
15 AMRAP
10-20-30-40-50...
Wall Balls 20/14
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
This is a repeat from October 30th. It's the retest after our 8-week wall ball/burpee progression. Crush it!
10-20-30-40-50...
Wall Balls 20/14
5-10-15-20-25
Burpee Box Jump Overs 24"/20"
This is a repeat from October 30th. It's the retest after our 8-week wall ball/burpee progression. Crush it!
Option 2
(Rounds + Reps)
15 AMRAP
10-20-30-40-50-....
Wall Balls
5-10-15-20-25-....
Calorie C2 Bike or Ski Erg
**Women Calories
4-8-12-16-20....
10-20-30-40-50-....
Wall Balls
5-10-15-20-25-....
Calorie C2 Bike or Ski Erg
**Women Calories
4-8-12-16-20....
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Pigeon Stretch Drops
15 Bootstrappers
1 Minute Calf & Big Toe Stretch
2x 30 Seconds Pigeon Stretch Drops
15 Bootstrappers
1 Minute Calf & Big Toe Stretch
Body Building
Functional Pumps (Legs & Core)
(Other / Text)
3 sets:
6 Back Squats at RPE 7-8
12 Weighted Hip Extensions at RPE 7-8
-rest 1 minute-
6 Sumo Deadlift at RPE 7-8
12 Bulgarian Split Squats (each side) at RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
30 seconds of Max Toes to Bar
-rest 30 seconds-
30 Seconds of Max Russian Twists
-rest 30 seconds-
30-60 Second Hollow Hold
-rest 2 minutes between 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
6 Back Squats at RPE 7-8
12 Weighted Hip Extensions at RPE 7-8
-rest 1 minute-
6 Sumo Deadlift at RPE 7-8
12 Bulgarian Split Squats (each side) at RPE 7-8
-rest 2 minutes between sets-
-DIRECTLY AFTERWARDS-
3 sets:
30 seconds of Max Toes to Bar
-rest 30 seconds-
30 Seconds of Max Russian Twists
-rest 30 seconds-
30-60 Second Hollow Hold
-rest 2 minutes between 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)
Shock Method
(Load)
4 sets:
6 Back Squats – RPE 8
12 Back Rack Lunge Steps (each side) – RPE 6
25 Jumping Squats
Rest 2:00 – 2:30
6 Back Squats – RPE 8
12 Back Rack Lunge Steps (each side) – RPE 6
25 Jumping Squats
Rest 2:00 – 2:30
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
Mayhem Mini-Pump –Glutes and Shoulders
(Other / Text)
3-4 Rounds, time permitting
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ 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 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 GHD Hip Raise/Extension (Or 15 Superman) @ moderate weight – maintain quality RPE 7
-rest 30 seconds-
10 Plate Front Raise @ 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.
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
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.
Dumbbell Push Press + Dumbbell Push Jerk + Dumbbell Split Jerk
(Load)
3 Sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
*Rest as needed between sets
5 Double Dumbbell Push Press + 5 Double Dumbbell Push Jerk + 5 Double Dumbbell Split Jerk @5-6/10 RPE
*Rest as needed between sets
Dumbbell Push Jerk
(Load)
Take 10-12 minutes to establish a heavy set of 5 Double Dumbbell Push Jerk
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*rest 2-3 minutes between sets
*Score weight of Dumbbell Push Jerk. Weight of Dumbbell Push Jerk in notes.
-Then, rest 3 minutes before next part-
2 Sets
20 Unbroken Dumbbell Push Jerk @7.5-8/10 RPE
*rest 2-3 minutes between sets
*Score weight of Dumbbell Push Jerk. Weight of Dumbbell Push Jerk in notes.
Hang Power Clean + Squat Clean + Power Clean
(Load)
2 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)
3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean (touch and go)
*Rest as needed between sets.
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @75-78% 1RM Clean (touch and go)
3 Sets
1 Hang Power Clean + 1 Squat Clean + 1 Power Clean @80-83% 1RM Clean (touch and go)
*Rest as needed between sets.
TFX 2025 Prep
HSPU Practice
(Reps)
Every 2:00 x 7 Sets: (14 Minutes)
"1 Set" Unbroken Set HSPU
12/9 Calorie Ski
**Score is Total HSPU. Please Pick any variation of HSPU you need to work on.
"1 Set" Unbroken Set HSPU
12/9 Calorie Ski
**Score is Total HSPU. Please Pick any variation of HSPU you need to work on.
Clean 2-2-1-2-2-1-1-1-1-1-1
(Load)
2 Squat Clean @ 60-65%
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
2 Squat Clean @ 65-70%
1 Squat Clean @ 70-75%
2 Squat Clean @ 65-70%
2 Squat Clean @ 70-75%
1 Squat Clean @ 75-80%
1 Squat Clean @ 80-85%
1 Squat Clean @ 85-90%
1 Squat Clean @ 90-95%
1 Squat Clean @ 95-100%
1 Squat Clean @ 100-100+%
*Based off of 1RM Clean.
**Rest 2 minutes between sets.
Tuesday, Dec 17
Workout of the Day
Gymnastics Skill Session
(Reps)
Every 1:30 x 6 Sets: (9 Minutes)
1-3 Rope Climbs
*Competitors do 1st Rep legless
**Alternative option is 2 Sled Pulls
1-3 Rope Climbs
*Competitors do 1st Rep legless
**Alternative option is 2 Sled Pulls
Sadness
(Time)
Every 5:00 x 5 Sets: (25 Minutes)
200m Run
20 Hang Power Cleans 115/80
200m Run
*Score is Time / Set
200m Run
20 Hang Power Cleans 115/80
200m Run
*Score is Time / Set
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations (each side)
1 Minute Seated Biceps Stretch
1 Minute Foot Smash
2x 15 Side Lying Rotations (each side)
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)
6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets
*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
*Rest 1:00-1:30 b/t sets
Seated Neutral Grip Cable Row
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lat Pulldowns – Neutral Close Grip
(Load)
4 sets: 10 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)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm DB Kickback
(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
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 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
10 Seated Tricep DB French Press @ 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 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
10 Seated Tricep DB French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
TFX 2025 Prep
Chest to Bar Practice
(Reps)
Every 2:00 x 7 Sets: (14 Minutes)
"1 Set" Unbroken Chest to Bar Pull Ups
15/12 Calorie C2 Bike
Pick your 1 Set as an individual Athlete. If you cannot do more than 6 Unbroken Chest to Bar Pull Ups. Please scale to Chin above Bar and get the volume.
Score is Total Ches to Bar Pull Ups
"1 Set" Unbroken Chest to Bar Pull Ups
15/12 Calorie C2 Bike
Pick your 1 Set as an individual Athlete. If you cannot do more than 6 Unbroken Chest to Bar Pull Ups. Please scale to Chin above Bar and get the volume.
Score is Total Ches to Bar Pull Ups
Split Jerk 10x1
(Load)
Every :90 x 10 Sets: (15 Minutes)
1 Split Jerk
**Build to Heavy Single
1 Split Jerk
**Build to Heavy Single
Monday, Dec 16
Workout of the Day
Deficit Deadlift 3x8
(Load)
Every 2:00 x 3 Sets: (6 Minutes)
8 Deficit Deadlifts @60-70%
approx 2" deficit
8 Deficit Deadlifts @60-70%
approx 2" deficit
Dumbbell Walk Through Lunges 4x8
(Load)
Every 3:00 x 4 Sets: (12 Minutes)
8 DB "Walk Through" Lunge (left)
8 DB "Walk Through" Lunge (right)
*Use light-moderate weight
** Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
8 DB "Walk Through" Lunge (left)
8 DB "Walk Through" Lunge (right)
*Use light-moderate weight
** Hold DBs in any fashion. Perform a step-back lunge directly into a step-forward lunge. That is one rep. Perform 8 reps on one side and then 8 on the opposite side.
Joy
(Time)
10 Rounds For Time:
12 V-Ups
3 Wall Walks
Time Cap: 15 Minutes
12 V-Ups
3 Wall Walks
Time Cap: 15 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Biceps Stretch on Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
1 Minute Biceps Stretch on Rig
10x 5 Second Cobra
2x 20 Foam Roll Up Wall
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!
4 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Chin Ups (in 3 sets or less)
-rest 3-5 minutes
For Time:
100 Bench Press (155/105)**
Every break perform 3 Rope Climbs (OR 15 Ring Rows)
-rest 3-5 minutes-
4 sets:
12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)
12 Incline Dumbbell Row at RPE 7-8 (6 each side)
**Weight of Bench Press should be under 60% of 1RM, scale if needed.
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3 of each movement
4 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Chin Ups (in 3 sets or less)
-rest 3-5 minutes
For Time:
100 Bench Press (155/105)**
Every break perform 3 Rope Climbs (OR 15 Ring Rows)
-rest 3-5 minutes-
4 sets:
12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)
12 Incline Dumbbell Row at RPE 7-8 (6 each side)
**Weight of Bench Press should be under 60% of 1RM, scale if needed.
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 3 of each movement
Current Bodybuilding Cycle: Week 8 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)
6 sets of 6 reps @ – RPE 7-8 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Barbell Incline Bench Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Reverse Grip Barbell Bench Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Chest Fly with Bands
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB Spider Curls
(Load)
4 sets: 10 reps - RPE 7
*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 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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
10 Single Dumbbell Waiter Hold 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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7
10 Single Dumbbell Waiter Hold 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 + Hang Snatch + Snatch
(Load)
2 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)
3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch
*Rest 2 minutes between sets.
1 Snatch + 1 Hang Snatch + 1 Snatch @70-75% 1RM Snatch (touch and go)
3 Sets
1 Snatch + 1 Hang Snatch + 1 Snatch @78-83% 1RM Snatch
*Rest 2 minutes between sets.
Snatch Pull
(Load)
5 Sets
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
3 Snatch Pull @100-105% 1RM Snatch
*Rest as needed between sets.
Wide Grip Weighted Pull Up
(Load)
5 Sets
3 Wide Grip Weighted Pull Up
10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises
-rest 1:30-2:00 between sets-
-Then-
25 Wide Grip Strict Pull Up (you can use a band)
25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown
3 Wide Grip Weighted Pull Up
10 Dumbbell Front Raises + 10 Dumbbell Lateral Raises
-rest 1:30-2:00 between sets-
-Then-
25 Wide Grip Strict Pull Up (you can use a band)
25 Behind the Neck Lat Pulldown or Banded Seated Lat Pulldown
TFX 2025 Prep
Snatch 3-2-1-3-2-1-1-1-1-1-1
(Load)
3 Snatch @ 60-65%
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
2 Snatch @ 65-70%
1 Snatch @ 70-75%
3 Snatch @ 65-70%
2 Snatch @ 70-75%
1 Snatch @ 75-80%
1 Snatch @ 80-85%
1 Snatch @ 85-90%
1 Snatch @ 90-95%
1 Snatch @ 95-100%
1 Snatch @ 100-100+%
*All based off of 1RM Snatch.
**Rest 2 minutes between sets.
Back Squat 5x3
(Load)
5 Sets
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.
3 Back Squat @76-81% 1RM Back Squat
*Rest as needed between sets.
Front Squat 5x3
(Load)
5 Sets
3 Front Squat @81-86% 1RM Front Squat
*Rest as needed between sets.
3 Front Squat @81-86% 1RM Front Squat
*Rest as needed between sets.
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