WODs
We use the awesome SugarWOD app to track our daily progress and log our workouts.
Workouts are released every night at 6 pm the day before.
Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!
Tuesday, Jan 28
Workout of the Day
Gymnastics: Handstand Push-ups
(Reps)
Every 2:00 x 5 Sets: (10 Minutes)
3-5 Reps: kick up + :03 Negative + 1 Strict Handstand Push-Up
*See Athlete Notes for Scaling Options/Levels
3-5 Reps: kick up + :03 Negative + 1 Strict Handstand Push-Up
*See Athlete Notes for Scaling Options/Levels
Greek Salad
()
10 EMOM
200/175m Row Or Ski
From 10:00 -12:00
Rest
10 EMOM
6 Power Snatch 135/95
**Score is Slowest Round for both EMOMs
200/175m Row Or Ski
From 10:00 -12:00
Rest
10 EMOM
6 Power Snatch 135/95
**Score is Slowest Round for both EMOMs
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
2x 10 Down Dog
1 Minute Dorsiflexion Matrix
1 Minute Forearm Smash
2x 10 Down Dog
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)
5 sets: 6 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 6 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
10 Incline Dumbbell 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 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality
10 Incline Dumbbell Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Bent Over Barbell Row – Underhand Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Reverse Grip Lat Pulldown
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell 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 Hammer 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
Monday, Jan 27
Workout of the Day
Deadstop Deadlift 1x2
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
2 Deadstop Clean Grip Deadlifts
*Build to Heavy 2RM for the Day
2 Deadstop Clean Grip Deadlifts
*Build to Heavy 2RM for the Day
Gyros
()
For Time:
40 GHD Sit Ups
15 Box Jumps 30"/24"
40 Wall Balls 20/14
15 Box Jumps
40 Toes to Bar
15 Box Jumps
40 Wall Balls
15 Box Jumps
40 GHD Sit Ups
Time Cap: 18 Minutes
40 GHD Sit Ups
15 Box Jumps 30"/24"
40 Wall Balls 20/14
15 Box Jumps
40 Toes to Bar
15 Box Jumps
40 Wall Balls
15 Box Jumps
40 GHD Sit Ups
Time Cap: 18 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm Stretch
1 Minute Couch Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Barbell Forearm Stretch
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!
Bench Press
75 Reps @135/95 (Don't use over 60% of 1RM)
-rest 1:00 every time you break-
*You should be able to get 15+ fresh
-Directly into-
3 sets
Minute 1- 5-10 Strict Pull Ups at RPE 7-8
Minute 2 - 10 Single Arm Dumbbell Bent Over Row at RPE 7-8
Minute 3 - 15+ Banded Upright Rows at RPE 8-9
Minute 4 - Rest
-straight into-
3 sets
Minute 1- 10 Incline Dumbbell Chest Flies RPE 7-8
Minute 2 - 3-5 Wall Walks
Minute 3 - Rest
30 MINUTES VERSION (or less):
Do only 50 Bench press and/or 2 sets of each accessory
Bench Press
75 Reps @135/95 (Don't use over 60% of 1RM)
-rest 1:00 every time you break-
*You should be able to get 15+ fresh
-Directly into-
3 sets
Minute 1- 5-10 Strict Pull Ups at RPE 7-8
Minute 2 - 10 Single Arm Dumbbell Bent Over Row at RPE 7-8
Minute 3 - 15+ Banded Upright Rows at RPE 8-9
Minute 4 - Rest
-straight into-
3 sets
Minute 1- 10 Incline Dumbbell Chest Flies RPE 7-8
Minute 2 - 3-5 Wall Walks
Minute 3 - Rest
30 MINUTES VERSION (or less):
Do only 50 Bench press and/or 2 sets of each accessory
Single DB Bench 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
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 3 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)
5 sets: 6 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell 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
Flat Bench DB Chest Fly
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band
(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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Burgener Strength Week 1 Day 1
(Not Scored)
https://www.youtube.com/watch?v=qazEgrBSiAE
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.
Snatch Strict Press + Snatch Push Press + Tempo Overhead Squat
(Load)
3 Sets
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
5 Snatch Strict Press + 10 Snatch Push Press + 1 Tempo Overhead Squat (5551 = 5 sec down, 5 sec at the bottom, 5 sec up, 1 sec pause before next rep) @5/10 RPE
*Rest as needed between sets.
Snatch Balance
(Load)
5 Sets (1 set every minute on the minute)
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
1 Snatch Balance @60-65% 1RM Snatch
5 Sets (1 set every minute on the minute)
1 Snatch Balance @70-75%
5 Sets (1 set every minute on the minute)
1 Snatch Balance @75+%
Weighted Pull Up + Weighted Chin Up
(Other / Text)
5 Sets
3 Weighted Pull Up
3 Weighted Chin Up
*Build to a heavy set over the course of the 5 sets
**Rest 60-90 seconds between sets
*Score is an emoji. Log weights for everything in notes.
3 Weighted Pull Up
3 Weighted Chin Up
*Build to a heavy set over the course of the 5 sets
**Rest 60-90 seconds between sets
*Score is an emoji. Log weights for everything in notes.
Sunday, Jan 26
Workout of the Day
Recovery Workout
(Checkbox)
"Recovery" Run or Ruck
5:00 Warm Up
-into-
10:00 Easy
-into-
10:00 Moderate
-into-
10:00 Hard
-into-
5:00 Cool Down
5:00 Warm Up
-into-
10:00 Easy
-into-
10:00 Moderate
-into-
10:00 Hard
-into-
5:00 Cool Down
Chameleon
()
3 Rounds For Time:
1000/850m Bike Erg
10 Strict Weighted Chin Ups 35/25
Time Cap: 15 Minutes
1000/850m Bike Erg
10 Strict Weighted Chin Ups 35/25
Time Cap: 15 Minutes
Saturday, Jan 25
Workout of the Day
4.40 Challenge Workout #3
(Rounds + Reps)
Teams of 2
20 AMRAP
40 Deadlifts 95/65
40 Hang Power Cleans
40 Shoulder to Overhead
400m Run
20 AMRAP
40 Deadlifts 95/65
40 Hang Power Cleans
40 Shoulder to Overhead
400m Run
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)
5 sets: 5 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 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
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
Lateral Band Walk
(Load)
4 sets: 30 yards (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
10 Standing Banded Pallof Press (each side)
12 Strict Hanging Leg Raise
:45 sec Face-Up Chinese Plank
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
15 Stick Sit Ups
10 Standing Banded Pallof Press (each side)
12 Strict Hanging Leg Raise
:45 sec Face-Up Chinese Plank
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 2:00 b/t sets
Cooldown/Mobility
(Not Scored)
1 min seal pose
1 min 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 Kneeling Banded Hip Extension @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Lateral Band Walk @ moderate weight
15 Stick Sit Ups
10 Standing Banded Pallof Press (each side)
12 Strict Hanging Leg Raise
:45 sec Face-Up Chinese Plank
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Kneeling Banded Hip Extension @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Lateral Band Walk @ moderate weight
15 Stick Sit Ups
10 Standing Banded Pallof Press (each side)
12 Strict Hanging Leg Raise
:45 sec Face-Up Chinese Plank
30 yd KB Front Racked/ Overhead Carry (left)
30 yd KB Front Racked/ Overhead Carry (right)
*Rest 3 minutes b/t rounds
Burgener Strength
Burgener Strength Transition Week - Day 3
(Not Scored)
https://www.youtube.com/watch?v=I1-R6sL_Cy0
Affiliate: omit the back squats
Affiliate: omit the back squats
Warm Up
(Not Scored)
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement
2. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
3. 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
(Load)
2 Snatch @70% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
*If you are feeling good feel free to take it up to a max for the day.
**Rest as needed between sets.
2 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @75% 1RM Snatch
*If you are feeling good feel free to take it up to a max for the day.
**Rest as needed between sets.
Clean & Jerk
(Load)
2 Clean & Jerk @70% 1RM Clean & Jerk
2 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
*If you are feeling good feel free to take it up to a max for the day.
**Rest as needed between sets.
2 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
1 Clean & Jerk @80% 1RM Clean & Jerk
1 Clean & Jerk @75% 1RM Clean & Jerk
*If you are feeling good feel free to take it up to a max for the day.
**Rest as needed between sets.
Friday, Jan 24
Workout of the Day
Power Clean + Push Jerk 6x6
(Load)
Every 2:00 x 6 Sets: (12 Minutes)
3 Power Cleans + 3 Push Jerks
*Build to Moderate/Moderately Heavy Set
3 Power Cleans + 3 Push Jerks
*Build to Moderate/Moderately Heavy Set
Open 12.4
(Rounds + Reps)
12 AMRAP
150 Wall Balls 20/14
90 Double Unders
30 Ring Muscle Ups
150 Wall Balls 20/14
90 Double Unders
30 Ring Muscle Ups
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Band Tricep Stretch
1 Minute Band Biceps Stretch
2x 10 Down Dog
1 Minute Band Tricep Stretch
1 Minute Band Biceps Stretch
2x 10 Down Dog
Body Building
Functional Pumps (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
3 sets:
10 Dumbbell Arnold Press at RPE 7-8
20 Barbell Curls at RPE 7-8
-rest 1 minute-
10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8
20 Dumbbell Hammer Curls at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Banded Tricep Press Downs
-rest 30 seconds-
60 Seconds of Max Push Press (moderate weight)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of the top and/or bottom piece and cut rest to 1 minute b/t set if needed
3 sets:
10 Dumbbell Arnold Press at RPE 7-8
20 Barbell Curls at RPE 7-8
-rest 1 minute-
10 Bar (OR Ring) Dips (weighted if possible) at RPE 7-8
20 Dumbbell Hammer Curls at RPE 7-8
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets:
60 seconds of Max Banded Tricep Press Downs
-rest 30 seconds-
60 Seconds of Max Push Press (moderate weight)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, perform only 2 sets of the top and/or bottom piece and cut rest to 1 minute b/t set if needed
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)
5 sets: 5 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Banded Pushups
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Arnold Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Leaning Lateral Raise
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Crossover Symmetry Iron Scap Protocol
(Not Scored)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Archer: 10 reps (each side) - Heavy Band
Pulldown: 10 reps - Heavy Band
Tiger Walk: 20 reps (each side) - Heavy Band
WY Negative: 10 reps - Light Band
Snow Angel: 10 reps - LIght Band
Bear Hug: 10 reps - Heavy Band
ATYT: 10 reps - Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
DB Preacher Curl
(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 Skull Crusher
(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 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 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Thursday, Jan 23
Workout of the Day
Tempo Bench Press 10x3
(Load)
Every 1:30 x 10 Sets: (15 Minutes)
3 Tempo Bench Press @60-70%
**Tempo = :03 Down
3 Tempo Bench Press @60-70%
**Tempo = :03 Down
Nile Monitor
()
For Time:
13-11-9-7-5
Push Up + Renegade Row 50/35
*50' DB Walking Lunge after each set
Time Cap: 15 Minutes
13-11-9-7-5
Push Up + Renegade Row 50/35
*50' DB Walking Lunge after each set
Time Cap: 15 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
2x 15 Side Lying Rotations (each side)
1 Minute Band Wrist Mobilization
1 Minute Posterior Shoulder Smash
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
(Reps)
Every :90 x 10 Sets: (15 Minutes)
10/8 Calorie Ski
Max Calories Bike Erg
10/8 Calorie Ski
Max Calories Bike Erg
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Wednesday, Jan 22
Workout of the Day
Bearded Dragon
()
For Time:
50 Toes to Bar
50 Power Snatches 95/65
50 Toes to Bar
Time Cap: 15 Minutes
50 Toes to Bar
50 Power Snatches 95/65
50 Toes to Bar
Time Cap: 15 Minutes
Mayhem Mini-Pump – Glutes and Shoulders
(Load)
Every 3:00 x 4 Sets: (12 Minutes)
10 Weighted Back Extensions
10 Bent Over Lateral Raises
*Use Moderate Weight that allows Quality Reps
10 Weighted Back Extensions
10 Bent Over Lateral Raises
*Use Moderate Weight that allows Quality Reps
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Quardruped Forearm Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe Stretch
1 Minute Quardruped Forearm Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Calf & Big Toe Stretch
Body Building
Functional Pumps (Legs & Core)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!
15 Minutes - Moving at a steady pace
50ft Sled Push (145/125)
50ft Backwards Sled Walk (145/125)
500m Bike Erg
-rest 2-3 minutes-
3 Sets:
10 Front Foot Elevated Barbell Reverse Lunge (moderate) (10 Right Leg, then 10 Left Leg)
30 V Ups
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets
20 second GHD Side Plank (right)
20 second GHD Side Plank (left)
20 second GHD Hip Extension Hold
20 Cossack Squats (total)
-rest as needed b/t reps and sets to keep smooth and/or unbroken-
30 MINUTES VERSION (or less):
Shorten the 15 minutes to 10 minutes and/or only do 2 sets of each accessory
15 Minutes - Moving at a steady pace
50ft Sled Push (145/125)
50ft Backwards Sled Walk (145/125)
500m Bike Erg
-rest 2-3 minutes-
3 Sets:
10 Front Foot Elevated Barbell Reverse Lunge (moderate) (10 Right Leg, then 10 Left Leg)
30 V Ups
-rest 2 minutes b/t sets-
-DIRECTLY AFTERWARDS-
3 sets
20 second GHD Side Plank (right)
20 second GHD Side Plank (left)
20 second GHD Hip Extension Hold
20 Cossack Squats (total)
-rest as needed b/t reps and sets to keep smooth and/or unbroken-
30 MINUTES VERSION (or less):
Shorten the 15 minutes to 10 minutes and/or only do 2 sets of each accessory
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)
5 sets: 5 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Elevated Toe Double DB Romanian Deadlift
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
DB 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
Russian Kettlebell Swing
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
(Load)
4 sets: 15-20 reps (each side) – RPE 8
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
1 min quad smash (each side)
1 min forward fold (straight legs)
1 min calf stretch on wall (each side)
2 min foam roll all of lower body
Mayhem Mini-Pump –Leg Day
()
Mini-pump sessions are used to complement another Mayhem Athletes track or on days when you are pressed for time and cannot complete the full day's weight training session as scheduled. You do NOT have to do the day's weight training programme AND the mini-pump session. Choose one or the other.
4 sets
10 Barbell Back Squat @ moderate weight - maintain quality
10 Barbell Deadlift @ moderate weight - maintain quality
12 GHD Nordic (Hamstring) Curl @ moderate weight - maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight - maintain quality
-Rest for 3 minutes between sets-
4 sets
10 Barbell Back Squat @ moderate weight - maintain quality
10 Barbell Deadlift @ moderate weight - maintain quality
12 GHD Nordic (Hamstring) Curl @ moderate weight - maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight - maintain quality
-Rest for 3 minutes between sets-
Burgener Strength
Burgener Strength Transition Week - Day 2
(Not Scored)
https://www.youtube.com/watch?v=ULcRmnbFfiY
Affiliate: omit the bench press
Affiliate: omit the bench press
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
4. Movement Prep
3 Sets
10 Seated Double Dumbbell Bicep Curls
10 Banded Clam Shells (each side)
10 Push Ups
*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
4. Movement Prep
3 Sets
10 Seated Double Dumbbell Bicep Curls
10 Banded Clam Shells (each side)
10 Push Ups
*Demo Videos in Athlete notes.
Muscle Clean
(Load)
3 Sets
3 Muscle Cleans @6/10 RPE
*Rest as needed between sets.
3 Muscle Cleans @6/10 RPE
*Rest as needed between sets.
Power Clean + Push Jerk
(Load)
1 Power Clean + 1 Push Jerk @6/10 RPE
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
*Rest as needed between sets.
1 Power Clean + 1 Push Jerk @6.5/10 RPE
1 Power Clean + 1 Push Jerk @7/10 RPE
1 Power Clean + 1 Push Jerk @7.5/10 RPE
1 Power Clean + 1 Push Jerk @8/10 RPE
*Rest as needed between sets.
Tempo Clean Deadlift
(Load)
3 Sets
1 Tempo Clean Deadlift @7/10 RPE
*Rest as needed between sets.
**You will take 10 seconds to perform a Clean deadlift on the way up AND down.
***Use straps!
1 Tempo Clean Deadlift @7/10 RPE
*Rest as needed between sets.
**You will take 10 seconds to perform a Clean deadlift on the way up AND down.
***Use straps!
Tuesday, Jan 21
Workout of the Day
Tuesday Note
(Not Scored)
CrossFit Aggieland will be Closed today, Tuesday 01/21/2025.
Please be on the look out for updates in regards to Wednesday's Schedule.
Please be on the look out for updates in regards to Wednesday's Schedule.
(At Home Optional WOD)
()
Every 5:00 x 5 Sets: (25 Minutes)
15 Sit Ups
15 Burpees
75 Double Unders
Time Cap / Set: 3 Minutes
*Sub 100 Single Unders for DU
15 Sit Ups
15 Burpees
75 Double Unders
Time Cap / Set: 3 Minutes
*Sub 100 Single Unders for DU
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 and Biceps 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)
5 sets: 5 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 5 Reps – @75-80% of 1RM
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Double DB Incline 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
Barbell Drag Curls
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Incline Dumbbell Hammer Curls
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min 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 Bent Over Barbell Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ 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 Bent Over Barbell Row @ Moderate weight – maintain control and quality
10 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 DB Spider Curls @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
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