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!
Wednesday, Apr 16
Workout of the Day
Gymnastics: Ring Dips
(Reps)
6 Alternating EMOM
Even Minutes: 10/8 Calorie Echo Bike
Odd Minutes: :30 Max Ring Dips
*Score is Total Number of Dips
Even Minutes: 10/8 Calorie Echo Bike
Odd Minutes: :30 Max Ring Dips
*Score is Total Number of Dips
Aerosmith
()
For Time:
15/12 Calorie Echo Bike
30 Toes To Bar
30/24 Calorie Echo Bike
30 Toes To Bar
45/36 Calorie Echo Bike
30 Toes To Bar
60/48 Calorie Echo Bike
Time Cap: 20 Minutes
15/12 Calorie Echo Bike
30 Toes To Bar
30/24 Calorie Echo Bike
30 Toes To Bar
45/36 Calorie Echo Bike
30 Toes To Bar
60/48 Calorie Echo Bike
Time Cap: 20 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch Stretch
1 Minute Ring Lat Stretch
2x 1 Minute Ring Bicep Stretch
1 Minute Couch Stretch
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to a heavy set of 5 Romanian Deadlifts
-rest 1-2 minutes-
75 Front Squat @40% + 20# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
For time:
10 Calorie Ski
20 Toes to Bar
20 Calorie Ski
20 Toes to Bar
30 Calorie Ski
20 Toes to Bar
40 Calorie Ski
20 Toes to Bar
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Work to a heavy set of 5 Romanian Deadlifts
-rest 1-2 minutes-
75 Front Squat @40% + 20# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
For time:
10 Calorie Ski
20 Toes to Bar
20 Calorie Ski
20 Toes to Bar
30 Calorie Ski
20 Toes to Bar
40 Calorie Ski
20 Toes to Bar
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Scale RPE Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Leg Day Warm Up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
DB Good Mornings
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Front Racked Barbell Box Step-Ups
(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 Nordic (Hamstring) 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 Barbell Calf Raise
(Load)
4 sets: 15-20 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 DB Good Mornings @ Moderate weight – maintain control and quality
10 Front Racked Barbell Box Step-Ups (each side) @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 DB Good Mornings @ Moderate weight – maintain control and quality
10 Front Racked Barbell Box Step-Ups (each side) @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Transition Week Day 2
(Not Scored)
https://www.youtube.com/watch?v=yzZHh5C_9jM
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
*Demo Videos in Athlete notes.
Jerk Dip + Jerk + Press in Split
(Load)
3 Sets
3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
3 Jerk Dip + 3 Jerk + 3 Press in Split @5/10 RPE
*Rest as needed between sets.
Dip + Dip + Pause Jerk
(Load)
3 Sets
1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk
2 Sets
1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk
*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.
**Rest as needed between sets.
1 Dip + 1 Dip + 2 Pause Split Jerk @65-70% 1RM Split Jerk
2 Sets
1 Dip + 1 Dip + 1 Pause Split Jerk @70-75%% 1RM Split Jerk
*Pause in the split jerk for 3 seconds to make sure your footwork is locked in.
**Rest as needed between sets.
Power Clean + Push Jerk + Jerk
(Load)
3 Sets
1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean
*Rest as needed between sets.
1 Power Clean + 1 Push Jerk + 1 Jerk @75%-85% 1RM Power Clean
*Rest as needed between sets.
Denim Personal Programming
Back Rack Lunges 3x8
(Load)
Front Foot Elevated Back Rack Step Back Lunges
Every 2:00 x 3 Sets: (6:00 Minutes)
8 Reps @50% of Back Squat
(4 Reps Each Leg)
*Front Foot on 45lb Plate. Do 4 Reps on one side then 4 on other
Every 2:00 x 3 Sets: (6:00 Minutes)
8 Reps @50% of Back Squat
(4 Reps Each Leg)
*Front Foot on 45lb Plate. Do 4 Reps on one side then 4 on other
Engine Work
(Reps)
5 Sets: (30 Minutes)
4:00 On | 2:00 Off
400m Run
15 Burpees to Target
Max Sandbag Loads 150lb / 48"
Score is Total SB Loads Each Set
Target should be outside of fingertip reach
Goal here is to have 1:00 of Max Reps each round. If needed bump the Burpees to 12.
4:00 On | 2:00 Off
400m Run
15 Burpees to Target
Max Sandbag Loads 150lb / 48"
Score is Total SB Loads Each Set
Target should be outside of fingertip reach
Goal here is to have 1:00 of Max Reps each round. If needed bump the Burpees to 12.
Mayhem Compete
Power Snatch 3-2-1-3-2-1-3-2-1-1-1
(Load)
Wave 1
3 Power Snatch @60% 1RM Power Snatch
2 Power Snatch @65% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 2
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
*Rest as needed between waves.
3 Power Snatch @60% 1RM Power Snatch
2 Power Snatch @65% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 2
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
1 Power Snatch @80% 1RM Power Snatch
*Rest as needed between waves.
Power Clean 2-2-1-2-2-1-2-2-1-1-1
(Load)
Wave 1
2 Power Clean @60% 1RM Power Clean
2 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
Wave 3
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
*Rest as needed between waves.
2 Power Clean @60% 1RM Power Clean
2 Power Clean @65% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @65% 1RM Power Clean
2 Power Clean @70% 1RM Power Clean
1 Power Clean @75% 1RM Power Clean
Wave 3
2 Power Clean @70% 1RM Power Clean
2 Power Clean @75% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
1 Power Clean @80% 1RM Power Clean
*Rest as needed between waves.
Pendlay Row 5x5
(Load)
5 Sets
5 Pendlay Row @8/10 RPE
*Rest as needed between sets.
**Use straps so you can go heavier.
5 Pendlay Row @8/10 RPE
*Rest as needed between sets.
**Use straps so you can go heavier.
Tuesday, Apr 15
Workout of the Day
Back Squat 1x20
(Load)
Week 4: 20 Rep Back Squat (+2.5-15 lbs from last week), based on the chart below
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
During this 10 week strength cycle, we will be following a 20-Rep Back Squat progression designed to develop raw strength, muscular endurance, and mental toughness. This classic squat cycle challenges athletes to perform 20 unbroken reps at a progressively heavier load each week, to build both physical capacity and mental grit under the barbell. Work hard and reap the benefits.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Rolling Stones
()
5 Rounds For Time:
12 Right Arm Dumbbell Snatches 50/35
12 Left Arm Dumbbell Snatches
24 Wall Balls 20/14
Time Cap: 14 Minutes
12 Right Arm Dumbbell Snatches 50/35
12 Left Arm Dumbbell Snatches
24 Wall Balls 20/14
Time Cap: 14 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
Body Building
Mayhem BodyBuilding | Tuesday - Upper Body Pull
(Not Scored)
https://www.youtube.com/watch?v=oldcyBr_o2Y
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Back & Bicep Warm Up
(Not Scored)
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Strict Pull-Ups
(Load)
10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
Deadlift
(Load)
10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between 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
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
Seated Alternating DB Curl
(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 bicep wall stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Mayhem Mini-Pump – Back and Biceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Seated Straight Bar Row @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
10 Seated Straight Bar Row @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Mayhem Gymnastics [MG Cycle 25-03] Week 4
()
3 rounds of:
2 Legless Rope Climbs [begin seated on floor]
12 V Ups
6 L Rope Pull Ups
Complete all reps before moving on to the next skill.
Workout Description Video:
youtube.com/watch?v=SiZOtMo1tgs&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=6
2 Legless Rope Climbs [begin seated on floor]
12 V Ups
6 L Rope Pull Ups
Complete all reps before moving on to the next skill.
Workout Description Video:
youtube.com/watch?v=SiZOtMo1tgs&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=6
Hang Muscle Clean + Tall Clean
(Load)
4 Sets
3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
3 Hang Muscle Clean + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
Clean 3-2-1-2-2-1-1-1-1-1-1-1
(Load)
3 Clean @65% 1RM Clean
2 Clean @70% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @85-85+%
1 Clean @85-85+%
1 Clean @85-85+%
*Rest as needed between sets.
2 Clean @70% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @70% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @75% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @85-85+%
1 Clean @85-85+%
1 Clean @85-85+%
*Rest as needed between sets.
Lower Body Finisher
(Load)
4 Sets:
12 Goblet Hold Cossack Squats @53/35lbs
12 Single Leg Barbell Deadlift @6/10 RPE
30 Calf Raises (weighted if you’re strong here)
*Log weights in notes
**Rest as needed between sets
12 Goblet Hold Cossack Squats @53/35lbs
12 Single Leg Barbell Deadlift @6/10 RPE
30 Calf Raises (weighted if you’re strong here)
*Log weights in notes
**Rest as needed between sets
Monday, Apr 14
Workout of the Day
Zeppelin
(Reps)
3 Sets: (31 Minutes)
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Strict Handstand Push Ups
-Rest 5:00-
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Push Ups
-Rest 5:00-
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Dumbbell Bench Press 50s/35s
**Score is Max Reps / Set
* Repeat from April 19, 2024
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Strict Handstand Push Ups
-Rest 5:00-
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Push Ups
-Rest 5:00-
7 AMRAP
1000/850m Row/Ski
-In Remaining Time-
Max Dumbbell Bench Press 50s/35s
**Score is Max Reps / Set
* Repeat from April 19, 2024
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip Stretch
1 Minute Calf Foam Rolling
1 Minute Posterior Shoulder Smash
1 Minute Posterior Hip Stretch
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!
AMRAP 10 Minutes
5 Strict Pull Ups
10 Push Ups
-rest 3 minutes-
6 Sets:
30 seconds of max Ring Muscle Ups
-rest 30 seconds b/t sets-
-rest as needed-
3 sets
15 Single Arm Banded Rows (each side) at RPE 7-8
20 Incline Banded Chest Flies at RPE 7-8
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the ring muscle ups
AMRAP 10 Minutes
5 Strict Pull Ups
10 Push Ups
-rest 3 minutes-
6 Sets:
30 seconds of max Ring Muscle Ups
-rest 30 seconds b/t sets-
-rest as needed-
3 sets
15 Single Arm Banded Rows (each side) at RPE 7-8
20 Incline Banded Chest Flies at RPE 7-8
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the ring muscle ups
Mayhem BodyBuilding | Monday - Upper Body Push
(Not Scored)
https://www.youtube.com/watch?v=mh9MtPWQb08
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Current Bodybuilding Cycle: Week 14 of 17
(Not Scored)
Bodybuilding Cycle 1: Week of January 6 - April 28 (17 Weeks)
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.
Progression: The main lifts will follow a slightly varied rep scheme with small cycles strategically placed to allow for maximum return on investment. The main lifts will follow more closely with a percentage than an RPE. Starting out the cycle we will utilize a classic 5x5 to set the weight athletes will use the rest of the cycle. The goal is to increase capacity with moving a heavy percentage for each individual athlete. Athletes should trust the process and stay as close to the percentages as they can. If you need a break, take one and go lighter or just move. There will be a test week and deload weeks throughout this cycle that will take us into the end of April.
Length: This cycle will be a 17 week long cycle starting with a familiarization week and move into varied weeks and small cycles within. This cycle is longer and will test athletes throughout.
Mayhem Bodybuilding Info, Goals & More
(Not Scored)
Click "Workout prep notes available" directly below for the full write up
Chest and Triceps Warm Up
(Not Scored)
Crossover Symmetry
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
-into-
3 sets
10 perfect pushups (controlled form)
15 band pull-a-parts
5 PVC around the worlds (in each direction)
10 wall angels
5 scorpions (each side)
Bench Press
(Load)
10 sets: 3 Reps – @ Slow Negatives at 110% of 1RM. *if athlete can’t do negatives, complete at 8/10 RPE with 3 seconds down, 3 seconds up.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between sets.
*Rest 2:00-2:30 b/t sets
*For these main lifts, athletes should have a partner aid in getting the barbell back to the start position. This should be a controlled descent for all lifts at a higher percentage than a max. Athletes can perform one negative, strip weight and reset the bar quickly and perform their next rep. And then rest between 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
D-Ball 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
Resistance Band Chest Fly – High to Low
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Inverted Skull Crusher
(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 pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Mayhem Mini-Pump – Chest and Triceps
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Barbell Incline Bench Press @ Moderate weight – maintain control and quality
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
10 Inverted Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Transition Week Day 1
(Not Scored)
https://www.youtube.com/watch?v=sSN2JALK3es
Note: Omit the Back Squats and Snatch Pulls for Affiliate (we have snatch pulls this week in the main Affiliate track)
Note: Omit the Back Squats and Snatch Pulls for Affiliate (we have snatch pulls this week in the main Affiliate track)
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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Snatch Push Press + Pause Overhead Squat
(Load)
5 Sets
3 Snatch Push Press + 3 Pause Overhead Squat
*Keep these light!
**Rest as needed between sets.
***3 second pause in the bottom of Overhead Squat.
3 Snatch Push Press + 3 Pause Overhead Squat
*Keep these light!
**Rest as needed between sets.
***3 second pause in the bottom of Overhead Squat.
High Hang Pause Power Snatch
(Load)
5 Sets
3 High Hang Power Snatch @6-7/10 RPE
*5 Jump and Shrug w/Empty Barbell after each set.
**Pause for 3 seconds in the receive position.
***Rest as needed between sets.
3 High Hang Power Snatch @6-7/10 RPE
*5 Jump and Shrug w/Empty Barbell after each set.
**Pause for 3 seconds in the receive position.
***Rest as needed between sets.
Denim Personal Programming
Gymnastic Shapes
()
Every 2:30 x 6 Sets: (15 Minutes)
:30 Hollow Body Hold (With PVC Pipe)
-Into-
16 GHD Back Extensions (:02 Pause at the top of each Rep)
-Rest Remaining Time-
:30 Hollow Body Hold (With PVC Pipe)
-Into-
16 GHD Back Extensions (:02 Pause at the top of each Rep)
-Rest Remaining Time-
Chest To Bar Practice
(Reps)
Every 3:00 x 5 Sets: (15 Minutes)
"1 Perfect Set" of Chest to Bar Pull Ups
-Immediately Into-
50' Farmers Carry 70s
Max Meter C2 Bike
*Score is Total C2B Pull Ups
Goal here is to not blow up. Make these sets of Chest to bar as smooth as you can.
"1 Perfect Set" of Chest to Bar Pull Ups
-Immediately Into-
50' Farmers Carry 70s
Max Meter C2 Bike
*Score is Total C2B Pull Ups
Goal here is to not blow up. Make these sets of Chest to bar as smooth as you can.
Upper Body Pull Finisher
(Load)
4 Sets For Quality:
15 DB Pull Overs
15 Banded Wide Grip Strict Pull Ups :04 Negative on each rep
-Rest 2:00 Between Sets-
Use a large green band for the strict pull ups and control the negative
15 DB Pull Overs
15 Banded Wide Grip Strict Pull Ups :04 Negative on each rep
-Rest 2:00 Between Sets-
Use a large green band for the strict pull ups and control the negative
Mayhem Compete
CURRENT Cycle: Freedom
(Not Scored)
Mayhem Athletes! Let's enjoy this last portion of our fitness season with Freedom to Compete!
Click "Workout prep notes available" directly below for the full write up
Click "Workout prep notes available" directly below for the full write up
Hight Hang Power Snatch + Overhead Squat + Snatch Balance
(Load)
4 Sets
3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @5/10 RPE
*Rest as needed between sets.
**SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
3x (1 High Hang Power Snatch + 1 Overhead Squat + 1 Snatch Balance) @5/10 RPE
*Rest as needed between sets.
**SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch Lift Off + Snatch Pull + Pause Snatch 5x3
(Load)
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @65% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch
*Rest as needed between sets.
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @70% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @75% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78% 1RM Snatch
1 Snatch Lift Off + 1 Snatch Pull + 1 Pause Snatch @78-80% 1RM Snatch
*Rest as needed between sets.
Upper Body Press Finisher
(Load)
5 Sets
5 Wide Grip Bench Press @7/10 RPE
*10 Deficit Push Up (2 inch) after each set.
**Rest as needed between sets.
5 Wide Grip Bench Press @7/10 RPE
*10 Deficit Push Up (2 inch) after each set.
**Rest as needed between sets.
Sunday, Apr 13
Workout of the Day
Ben Solo
(Rounds + Reps)
12 AMRAP
12/10 Calorie C2 Bike
12 Kettlebell Snatches 53/35
12/10 Calorie C2 Bike
12 Kettlebell Snatches 53/35
Recovery
(Meters)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a BikeErg is not available, sub Air Bike, other machine, or run and perform 40-45 min at a Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
If a BikeErg is not available, sub Air Bike, other machine, or run and perform 40-45 min at a Zone 2 Pace
Mayhem Compete
5k Run Workout (OPTIONAL)
()
1,200m at RPE3
-Rest 3 Min-
1,200m at RPE6
-Rest 2 Min-
800m at RPE6
-Rest 90 Sec-
800m at RPE5
-Rest 90 Sec-
800m at RPE5
-Rest 90 Sec-
400m at RPE8
-Rest 90 Sec-
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
-Rest 3 Min-
1,200m at RPE6
-Rest 2 Min-
800m at RPE6
-Rest 90 Sec-
800m at RPE5
-Rest 90 Sec-
800m at RPE5
-Rest 90 Sec-
400m at RPE8
-Rest 90 Sec-
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
Saturday, Apr 12
Workout of the Day
Welcome to Top Gun (Part A)
()
Part A: 0:00 - 4:00
(for time)
2 Rounds of:
Partner 1:
- Cal Bike
(MMRX -15 Cal) (FFRX - 12 Cal) (FFSc - 9 Cal)
- 4 Box Jump Overs
(MMRX - 30”) (FFRX - 24”) (FFSc - 20”)
-tag partner-
Partner 2:
- 4 Box Jump Overs
(MMRX - 30”) (FFRX - 24”) (FFSc - 20”)
- Cal bike
(MMRX -15 Cal) (FFRX - 12 Cal) (FFSc - 9 Cal)
(for time)
2 Rounds of:
Partner 1:
- Cal Bike
(MMRX -15 Cal) (FFRX - 12 Cal) (FFSc - 9 Cal)
- 4 Box Jump Overs
(MMRX - 30”) (FFRX - 24”) (FFSc - 20”)
-tag partner-
Partner 2:
- 4 Box Jump Overs
(MMRX - 30”) (FFRX - 24”) (FFSc - 20”)
- Cal bike
(MMRX -15 Cal) (FFRX - 12 Cal) (FFSc - 9 Cal)
Welcome to Top Gun (Part B)
(Load)
Part B: 5:00 - 12:00
(Total Max Weight)
Partner 1 & 2:
1 Rep Max Clean (Squat or Power)
(Total Max Weight)
Partner 1 & 2:
1 Rep Max Clean (Squat or Power)
Iceman
(Rounds + Reps)
12min AMRAP:
Buy-in: 50 Wall Balls
(MMRX - 30#) (FFRX - 20#) (FFSc - 14#)
-then-
Partner 1: 6 Bar Muscle-ups*
(FFRX - Chest to Bar) (FFSc - Pull-Ups)
Partner 2: 12 DB Bench Press*
(MMRX - 50s) (FFRX - 35s) (FFSc - 20s)
12 Synchro KB/DB Step Back Lunges
(MMRX - 53s) (FFRX - 35s) (FFSc - 26s)
200m Run (together)
*Partners Alternate movements each round*
Buy-in: 50 Wall Balls
(MMRX - 30#) (FFRX - 20#) (FFSc - 14#)
-then-
Partner 1: 6 Bar Muscle-ups*
(FFRX - Chest to Bar) (FFSc - Pull-Ups)
Partner 2: 12 DB Bench Press*
(MMRX - 50s) (FFRX - 35s) (FFSc - 20s)
12 Synchro KB/DB Step Back Lunges
(MMRX - 53s) (FFRX - 35s) (FFSc - 26s)
200m Run (together)
*Partners Alternate movements each round*
Shootout at the Not O.K. Corral
(Rounds + Reps)
12 Min AMRAP:
- 15 Cal Row
- 10 Bench Press (135#)
- 10 Deadlifts (185#)
- 50m Barbell Farmer’s Carry (75#)
- 15 Cal Row
- 10 Bench Press (135#)
- 10 Deadlifts (185#)
- 50m Barbell Farmer’s Carry (75#)
Fly-by
(Reps)
WOD 3 (Mach 10)
3 Rounds
3:00 on; 1:00 off
- 20 Synchro Toes to Bar
(FFRX - 16 Sync TTB) (FFSc - 16 Sync Knee Raises)
- 12 Synchro Pogo Burpees
- AMRAP Snatch*
(MMRX - 95 / 135 / 155)
(FFRX - 75 / 85 / 95)
(FFSc - 45 / 55 / 65)
*Bar increases in weight each round*
3 Rounds
3:00 on; 1:00 off
- 20 Synchro Toes to Bar
(FFRX - 16 Sync TTB) (FFSc - 16 Sync Knee Raises)
- 12 Synchro Pogo Burpees
- AMRAP Snatch*
(MMRX - 95 / 135 / 155)
(FFRX - 75 / 85 / 95)
(FFSc - 45 / 55 / 65)
*Bar increases in weight each round*
Going Mach 10
(Reps)
2 Min AMRAP
Partner 1: 8 Sandbag onto Box
(MMRX - 150# to 48” box) (FFRX - 100# to 40” box) (FFSC - 50# to 40” box)
Partner 2: Max 20’ Laps w/ Yoke
(MMRX - 45s and 25s) (FFRX - 25s)
(FFSC - 25# bar, 1 chain each side, 18# KB w/ green band)
2 min Rest -
Switch and Repeat
Partner 1: 8 Sandbag onto Box
(MMRX - 150# to 48” box) (FFRX - 100# to 40” box) (FFSC - 50# to 40” box)
Partner 2: Max 20’ Laps w/ Yoke
(MMRX - 45s and 25s) (FFRX - 25s)
(FFSC - 25# bar, 1 chain each side, 18# KB w/ green band)
2 min Rest -
Switch and Repeat
Body Building
Mayhem BodyBuilding | Saturday - Core & Glutes
(Not Scored)
https://www.youtube.com/watch?v=P8A858lGUts
RPE Bodybuilding scale
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Glutes and Core Warm Up
(Not Scored)
Hip Halo Warmup
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
-
3 rounds:
5 Alt. V-ups (per side)
10 Lying Heel Taps (per side)
5 Cat/Cows
Weighted Hip Thrust
(Load)
4 sets: 10 Reps – @ Deload at 6/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Sumo DB/KB Deadlift
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Split Stance DB Romanian Deadlift
(Load)
3 sets: 15 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
15 Stick Sit Ups
12 Strict Hanging Leg Raise
30 Laying Heel Taps
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
15 Stick Sit Ups
12 Strict Hanging Leg Raise
30 Laying Heel Taps
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Mayhem Mini-Pump – Glutes and Core
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
15 Stick Sit Ups
12 Strict Hanging Leg Raise
30 Laying Heel Taps
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Deficit Sumo DB/KB Deadlift @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
15 Stick Sit Ups
12 Strict Hanging Leg Raise
30 Laying Heel Taps
:30 sec Side Plank (Left)
:30 sec Side Plank (Right)
30 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Week 4 Day 3
(Not Scored)
https://www.youtube.com/watch?v=beJ8T1xBcew
Note: Omit the Back Squats for Affiliate
Note: Omit the Back Squats for Affiliate
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
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)
B. Skill Transfer Exercises Snatch (3-5 reps at each position)
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
*Demo Videos in Athlete Notes.
Snatch
(Load)
Slowly build up to a single Snatch @70-80% 1RM Snatch
-Then-
5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch
*Rest as needed between sets.
-Then-
5 Sets
1 PERFECT Snatch @70-80% 1RM Snatch
*Rest as needed between sets.
Clean & Jerk
(Load)
Slowly build up to 1 Clean and Jerk @70-80% 1RM Clean & Jerk
-Then-
5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk
*Rest as needed between sets.
-Then-
5 Sets
1 PERFECT Clean & Jerk @70-80% 1RM Clean & Jerk
*Rest as needed between sets.
Mayhem Compete
Power Clean & Jerk 5x4
(Load)
5 Sets
2x (1 Power Clean + 1 Push Jerk) @65-70% 1RM Power Clean and Jerk
*Rest as needed Between sets.
2x (1 Power Clean + 1 Push Jerk) @65-70% 1RM Power Clean and Jerk
*Rest as needed Between sets.
Power Snatch 5x2
(Load)
5 Sets
2 Power Snatch @65-70% 1RM Power Snatch
*Rest as needed between sets.
2 Power Snatch @65-70% 1RM Power Snatch
*Rest as needed between sets.
Jango Fett
()
5 Sets
250m Ski (OR Row)
25 GHD Sit Ups
10 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
Workout description video: youtu.be/WWa4b8qca38
250m Ski (OR Row)
25 GHD Sit Ups
10 Wall Facing Strict Handstand Push Ups
-rest 1:1 b/t sets-
Workout description video: youtu.be/WWa4b8qca38
Mayhem Gymnastics [MG Cycle 25-03] Week 3
(Reps)
4 Rope Climbs
- rest 60 seconds -
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]
- rest 60 seconds -
4 Rope Climbs
- rest 60 seconds -
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]
- rest 60 seconds -
Max Rope Climbs in 60 seconds
*Score will be both rounds of MAX Rope Pull Ups added up.
*Workout Description Video: youtube.com/watch?v=UzE35Af_ubE&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=7
- rest 60 seconds -
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]
- rest 60 seconds -
4 Rope Climbs
- rest 60 seconds -
60 seconds MAX Rope Pull Ups, Alternating Arms [start seated]
- rest 60 seconds -
Max Rope Climbs in 60 seconds
*Score will be both rounds of MAX Rope Pull Ups added up.
*Workout Description Video: youtube.com/watch?v=UzE35Af_ubE&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=7
Friday, Apr 11
Workout of the Day
Gymnastics: Rope Climbs
(Reps)
Alternating 8 EMOM
Odd Minute: 2 Rope Climbs
Even Minute: 15 V-Ups
**Substitue Sled Pulls for RX Option (add body weight to sled)
Score is total reps each minute
Odd Minute: 2 Rope Climbs
Even Minute: 15 V-Ups
**Substitue Sled Pulls for RX Option (add body weight to sled)
Score is total reps each minute
Count Dooku
()
For Time:
2:00 On | 2:00 Off
10 Front Squats 135/95
10 Box Jump Overs 30"/24"
Max Reps Chest to Bar Pull Ups
Total Time Cap: 26 Minutes (7 total Sets)
*Work Out is Complete at 75 Chest to Bar Reps (Record Time)
2:00 On | 2:00 Off
10 Front Squats 135/95
10 Box Jump Overs 30"/24"
Max Reps Chest to Bar Pull Ups
Total Time Cap: 26 Minutes (7 total Sets)
*Work Out is Complete at 75 Chest to Bar Reps (Record Time)
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats
1 Minute Band Wrist Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for Lats
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!
4 Sets:
21 Push Press @RPE 8
-rest 30 seconds-
Barbell Curl 21s @RPE 8
-rest 60 seconds-
1 Max Set of Strict Dips (leave 1 in the tank)
-rest 2 minutes b/t sets-
-rest 2-3 minutes-
4 sets
10 Dumbbell Rear Raises @RPE 7-8
10 Dumbbell Lateral Raises @RPE 7-8
10 Dumbbell Front Raises @RPE 7-8
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out down to 3 sets for each portion
4 Sets:
21 Push Press @RPE 8
-rest 30 seconds-
Barbell Curl 21s @RPE 8
-rest 60 seconds-
1 Max Set of Strict Dips (leave 1 in the tank)
-rest 2 minutes b/t sets-
-rest 2-3 minutes-
4 sets
10 Dumbbell Rear Raises @RPE 7-8
10 Dumbbell Lateral Raises @RPE 7-8
10 Dumbbell Front Raises @RPE 7-8
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out down to 3 sets for each portion
Mayhem BodyBuilding | Friday - Shoulders & Arms
(Not Scored)
https://www.youtube.com/watch?v=PmGZ8QCuHWE
RPE Scale Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Arms and Shoulders Warm Up
(Not Scored)
3 Rounds
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
15/12 cal row
15 banded bicep curls (light band – fast reps)
15/12 cal ski
15 banded tricep extensions (light band – fast reps)
-into-
2 rounds
10 PVC pass throughs
5 PVC around the worlds (each direction)
10 arm circles (each direction)
5 down dog/seal pose transitions
Shoulder Press
(Load)
4 sets: 10 Reps – @ Deload at 6/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deficit Pushups
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing Single Arm DB Shoulder 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
Ring Y Raise
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Standing Barbell Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Ring Dips
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
1 min thread the needle (each side)
1 min bicep stretch on wall
1 min tricep smash (each side)
Mayhem Mini-Pump –Arms and Shoulders
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing Barbell Curl @ moderate weight – maintain quality
10 Ring Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Denim Personal Programming
Primer
(Checkbox)
Every 2:00 x 4 Sets: (8 Minutes)
10 Calorie Row (Sprint)
:20 Hanging L-Sit Hold
*Goal here is to get a good warm up/primer & to spend some time in the Isometric L-Sit Hold
10 Calorie Row (Sprint)
:20 Hanging L-Sit Hold
*Goal here is to get a good warm up/primer & to spend some time in the Isometric L-Sit Hold
Toes To Bar Work
(Load)
Every 4:00 x 6 Sets: (24 Minutes)
30 Calorie Row
Max Set Toes To Bar
-Rest Remaining Time-
*Go For the biggest single set of Toes to Bar Each Set
30 Calorie Row
Max Set Toes To Bar
-Rest Remaining Time-
*Go For the biggest single set of Toes to Bar Each Set
Mayhem Compete
Pause Front Squat & Dumbbell Bench Press & Strict Pull up
(Load)
3 Pause Front Squat @65% 1RM Front Squat
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @70% 1RM Front Squat
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @75% 1RM Front Squat
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @70% 1RM Front Squat
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @75% 1RM Front Squat
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @80% 1RM Front Squat
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @75% 1RM Front Squat
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @80% 1RM Front Squat
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @85% 1RM Front Squat
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups
*You can cut out up to 4 sets of Pull ups if the volume is too much.
**Score Dumbbell Bench Press weights in notes.
***Score Front Squats
5 Dumbbell Bench Press @5/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @70% 1RM Front Squat
4 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @75% 1RM Front Squat
3 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @70% 1RM Front Squat
5 Dumbbell Bench Press @6/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @75% 1RM Front Squat
4 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @80% 1RM Front Squat
3 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
3 Pause Front Squat @75% 1RM Front Squat
5 Dumbbell Bench Press @7/10 RPE
3 Strict Pull Ups
-Rest as needed-
2 Pause Front Squat @80% 1RM Front Squat
4 Dumbbell Bench Press @8/10 RPE
3 Strict Pull Ups
-Rest as needed-
1 Pause Front Squat @85% 1RM Front Squat
3 Dumbbell Bench Press @9/10 RPE
3 Strict Pull Ups
*You can cut out up to 4 sets of Pull ups if the volume is too much.
**Score Dumbbell Bench Press weights in notes.
***Score Front Squats
Thursday, Apr 10
Workout of the Day
Max Rep Bench Press + Burn Out Set
(Reps)
Week 3:
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Max Rep Bench Press (+ 2.5-15 lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
During this 10 week strength cycle, we will be following a max-rep bench press program designed to build upper body strength, muscle hypertrophy, and pressing endurance. You will perform max unbroken reps at a progressively increasing load each week, promoting both physical and mental fortitude under the barbell. Once you complete the max lift, rest 1:00, drop the weight by 50%, and then complete a “burn out set” of max unbroken reps.
Start at the weight listed below for week 1 and progress weekly based on the listed increase for your 1RM.
In Pounds:
1RM.............Increase
<= 120#.......start at 60% and increase by 5 pounds every other week (or 2.5 every week)
125-185#.....start at 50% and increase by 5 pounds every week
190-255#.....start at 60% and increase by 5 pounds every week
260-360#.....start at 50% and increase by 10 pounds every week
>= 365#........start at 50% and increase by 15 pounds every week
Imperial March
()
For Time:
100-75-50
Double Unders
100'-75'-50'
Dumbbell Walking Lunge 50s/35s
15-10-5
Push Up + Renegade Row 50s/35s
Time Cap: 20 Minutes
100-75-50
Double Unders
100'-75'-50'
Dumbbell Walking Lunge 50s/35s
15-10-5
Push Up + Renegade Row 50s/35s
Time Cap: 20 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
45 Second Supine Twists
1 Minute Posterior Shoulder Smash
1 Minute Ring Tricep Stretch
45 Second Supine Twists
1 Minute Posterior Shoulder Smash
1 Minute Ring Tricep Stretch
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
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:
()
1000/800m Row
20 Box Jumps (24/20)
1000/800m Ski
20 Box Jumps (24/20)
2000/1600m Bike Erg
20 Box Jumps (24/20)
20 Box Jumps (24/20)
1000/800m Ski
20 Box Jumps (24/20)
2000/1600m Bike Erg
20 Box Jumps (24/20)
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Mayhem Compete
1M Run & 5k 10k Overview 12 Week Program Mayhem Aerobic Capacity
(Not Scored)
https://www.youtube.com/watch?v=Q5glk-FkTIo
Week 4 - 1 Mile Run Workout
()
3x (600m at RPE5, 60 Sec Rest)
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
-Rest 4 Min-
3x (500m at RPE5, 60 Sec Rest)
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
Score is time / Distance Ran
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
Week 4 Overview Video: youtube.com/watch?v=O-J15Bhkze8&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=9
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
-Rest 4 Min-
3x (500m at RPE5, 60 Sec Rest)
-Rest 4 Min-
3x (200m at RPE8, 90 Sec Rest)
Score is time / Distance Ran
*Run Pace Calculator for your personalized paces below!
docs.google.com/spreadsheets/d/1_PC45adBKsH2vWw558SgTx1khxiQSOQTNu_yefsCf1Q/edit?gid=857550619#gid=857550619
*Run Pacing Explanation: youtube.com/watch?v=lPw5tJOC1SE&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=12
Week 4 Overview Video: youtube.com/watch?v=O-J15Bhkze8&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=9
Thursday Recovery
(Meters)
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
First 20 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Z2 Seated
Wednesday, Apr 9
Workout of the Day
Darth Maul
()
Every 5:00 x 5 Sets: (25 Minutes)
20/16 Calorie Row/Ski
15/12 Calorie Echo Bike
200m Run
Time Cap / Set: 4 Minutes
20/16 Calorie Row/Ski
15/12 Calorie Echo Bike
200m Run
Time Cap / Set: 4 Minutes
Accessory - Sandbag Bear Hug
(Load)
Accumulate 4 Minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Time Cap: 8 Minutes
-rest as needed between breaks-
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Time Cap: 8 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
1 Minute Dorsiflexion Matrix
Body Building
Functional Pump (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
Work to a heavy set of 6 Elevated Front Rack Step Back Lunge (6 right leg, then 6 left leg)
-rest 1-2 minutes-
75 Back Squat @40% + 15# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
6 Sets
300m Row
6 Sandbag Cleans (150/100) (Use a moderate/heavy sandbag or power clean)
9 Burpees over Rower
-Rest 1:1 between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the lunges or the metcon at the end (based on what you need to work on more)
Work to a heavy set of 6 Elevated Front Rack Step Back Lunge (6 right leg, then 6 left leg)
-rest 1-2 minutes-
75 Back Squat @40% + 15# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
6 Sets
300m Row
6 Sandbag Cleans (150/100) (Use a moderate/heavy sandbag or power clean)
9 Burpees over Rower
-Rest 1:1 between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the lunges or the metcon at the end (based on what you need to work on more)
Mayhem BodyBuilding | Wednesday - Lower Body Push & Pull
(Not Scored)
https://www.youtube.com/watch?v=z_ZV8LJdax8
Scale RPE Bodybuilding
(Not Scored)
RPE 1-3 || This is a weight that the athlete can move with ease throughout the planned series of repetitions.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
RPE 4-5 - This is a weight that offers moderate resistance, but the athlete feels they could double the planned repetition range with the weight they have chosen.
RPE 6-7 || This is a moderate/moderately heavy weight for the athlete. It should represent a challenge for the planned range of repetitions, but should not make them fear failure. The rest required between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended range of repetitions. Athletes need adequate rest between sets at this RPE.
RPE 10 || This is a maximum effort for the planned range of repetitions. The athlete should be fully loaded at the end of each set.
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone programme focused on hypertrophy. You can layer it on top of other Mayhem Athlete programmes, but it is not designed to be run on top of all the other programmes every day. We will include pieces from certain days in other programmes as "ACCESSORIES".
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
The objectives are to stay focused and rest just long enough for you to perform the next set with quality and control, unless otherwise stated.
Keep your attention on each set and keep your phone in your bag. Sessions are not "for time"
but treat them as if you had a time limit. Keep a stopwatch visible to hold yourself accountable.
Leg Day Warm Up
(Not Scored)
Hip Halo Activation
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
-into-
3 rounds
15/12 bike erg
5 Cossack Squats (each side)
10 Kang Squats (empty barbell)
Back Squat
(Load)
4 sets: 10 Reps – @ Deload at 6/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Single leg DB Romanian Deadlift
(Load)
4 sets: 10 Reps – @ Deload at 6/10 RPE
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Elevated Heel Goblet Squat
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
(Load)
3 sets: 15 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
(Load)
3 sets: 15-20 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 couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day
()
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Single leg DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 Lying DB Hamstring Curl @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Single leg DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 Lying DB Hamstring Curl @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 4 Day 2
(Not Scored)
https://www.youtube.com/watch?v=IiTkuz5V9wc
Note: Omit the Bench Press for Affiliate
Note: Omit the Bench Press for Affiliate
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. Barbell Prep
Burgener Warm Up Clean - 3-5 reps of each movement.
Front Squat Skill Transfer Exercises - 3-5 reps of each movement.
3x High Hang Clean + 3x Hang Clean + 3x Clean
*Demo Videos in Athlete notes.
Movement Prep
(Checkbox)
3 Sets
10 Supinated Grip Ring Rows (If these are too easy, put feet up on a box)
10 Banded Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust. Put glute band right below the knees)
10 2in Deficit Weighted Push Up
10 Supinated Grip Ring Rows (If these are too easy, put feet up on a box)
10 Banded Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust. Put glute band right below the knees)
10 2in Deficit Weighted Push Up
3 Position Tall Clean
(Load)
3 Sets
3 Position Tall Clean @7/10 RPE
*Positions are 2in, 6in & full squat.
3 Position Tall Clean @7/10 RPE
*Positions are 2in, 6in & full squat.
Power Clean
(Load)
10 Sets (New set every minute)
1 Power Clean 70-80% 1RM Power Clean
1 Power Clean 70-80% 1RM Power Clean
Clean Deadlift
(Load)
3 Sets
3 Clean Deadlift @100+% 1RM Clean Deadlift
*All reps done as singles.
3 Clean Deadlift @100+% 1RM Clean Deadlift
*All reps done as singles.
Denim Personal Programming
Back Rack Lunges 3x10
(Load)
Front Foot Elevated Back Rack Step Back Lunges
Every 2:30 x 3 Sets: (7:30 Minutes)
10 Reps @47.5% of Back Squat
(5 Reps Each Leg)
*Front Foot on 45lb Plate. Do 5 Reps on one side then 5 on other
Every 2:30 x 3 Sets: (7:30 Minutes)
10 Reps @47.5% of Back Squat
(5 Reps Each Leg)
*Front Foot on 45lb Plate. Do 5 Reps on one side then 5 on other
Muscle Up Work
(Reps)
10 Sets: (20 Minutes)
1:00 On | 1:00 Off
6 TnG Sandbag Cleans 100lb
6 Calorie Standing C2 Bike
Max Rep Bar Muscle Ups
**Goal: Do not burn out. Stay consistent conservative sets.
1:00 On | 1:00 Off
6 TnG Sandbag Cleans 100lb
6 Calorie Standing C2 Bike
Max Rep Bar Muscle Ups
**Goal: Do not burn out. Stay consistent conservative sets.
Mayhem Compete
Clean Deadlift to mid thigh + Power Clean from mid thigh + Push Press
(Load)
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @55% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean
*Rest as needed between sets.
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @60% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @65% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70% 1RM Clean
1 Clean Deadlift to Mid Thigh + 2 Power Clean from Mid Thigh + 1 Push Press @70+% 1RM Clean
*Rest as needed between sets.
Mayhem Gymnastics [MG Cycle 25-03] Week 3
(Reps)
5 Strict Ring Muscle Ups
- rest 60 seconds -
20 Russian Push Ups
- rest 60 seconds -
5 Strict Ring Muscle Ups
- rest 60 seconds -
20 Russian Push Ups
- rest 60 seconds -
Max Strict Ring Muscle Ups in 60 seconds
*Score will be total of all Strict Ring Muscle Ups completed in this workout.
*Workout Description Video: youtube.com/watch?v=lPR_SOHtnSc&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=8
- rest 60 seconds -
20 Russian Push Ups
- rest 60 seconds -
5 Strict Ring Muscle Ups
- rest 60 seconds -
20 Russian Push Ups
- rest 60 seconds -
Max Strict Ring Muscle Ups in 60 seconds
*Score will be total of all Strict Ring Muscle Ups completed in this workout.
*Workout Description Video: youtube.com/watch?v=lPR_SOHtnSc&list=PLvAVwtyBkTrQDgb4gt1ZSR3BXr2XfpfBe&index=8
Dumbbell Row
(Load)
3 Sets
10 Dumbbell Single Arm Row @6/10 RPE (each side)
*Weights in the notes.
10 Dumbbell Single Arm Row @6/10 RPE (each side)
*Weights in the notes.
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