WODs
We use the awesome SugarWOD app to track our daily progress and log our workouts.
Workouts are released every night at 6 pm the day before.
Here you can view our last 7 days of workouts. If you want to join our community and see our entire library of workouts, download the SugarWOD app and add Crossfit Aggieland as your affiliate!
Tuesday, May 6
Workout of the Day
Gymnastics: Rope Climbs
(Reps)
8 Alternating EMOM
Even Minutes: 100' Sandbag "Bear Hug" Carry
Odd Minutes: Max Rep Rope Climbs
*Sub Body Weight Sled Pulls for RX Rope Climbs
**Score is Total Rope Climbs
Even Minutes: 100' Sandbag "Bear Hug" Carry
Odd Minutes: Max Rep Rope Climbs
*Sub Body Weight Sled Pulls for RX Rope Climbs
**Score is Total Rope Climbs
Ricky Bobby
()
Every 8:00 x 3 Sets: (24 Minutes)
300m Run
-Into-
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-Into-
300m Run
*Score is Time / Set
**Time Cap / Set: 6:30 Minutes
300m Run
-Into-
3 Rounds
5 Pull Ups
10 Push Ups
15 Air Squats
-Into-
300m Run
*Score is Time / Set
**Time Cap / Set: 6:30 Minutes
Memorial Day Murph: An Origin Story
(Not Scored)
https://www.youtube.com/watch?v=X6F9OiXSPWg
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.
This Year CrossFit Aggieland will be offering 3 Opportunities to complete Memorial Day Murph!
"Heat Zero" Midnight Murph 05/26 with the work out Starting at Zero Hundred Hours 00:00
"Heat 1" 05/26 7:00 AM
"Heat 2" 05/26 9:00AM
“In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan, June 28, 2005. This workout was one of Mike's favorites and he'd named it ‘Body Armor.’ From here on, it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Every year, hundreds of CrossFit affiliates across the globe complete Murph on Memorial Day to honor his sacrifice.
This Year CrossFit Aggieland will be offering 3 Opportunities to complete Memorial Day Murph!
"Heat Zero" Midnight Murph 05/26 with the work out Starting at Zero Hundred Hours 00:00
"Heat 1" 05/26 7:00 AM
"Heat 2" 05/26 9:00AM
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
Body Building
Mayhem Specialty Program Survey
(Not Scored)
Hey Mayhem Athletes! We’re pumped to introduce one-off specialty programs aimed at helping you become more well-rounded and target specific areas for improvement. Take a moment to fill out this quick survey so we know which program you’d like to see first!
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
Survey Link: https://forms.gle/nPWA4y2JBvMsw9an9
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
Deadlift
(Load)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Strict Pull-Ups
(Load)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*Rest 2:00-2:30 b/t sets
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lat Pulldowns – Neutral Close Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Standing 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 Bent Over Barbell Row @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ 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 @ moderate weight – maintain quality
10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
High Hang Power Snatch + 3 Position Drop Snatch
(Load)
4 Sets
1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full Squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
1 High Hang Power Snatch + 3 Position Drop Snatch (2in, 6in, Full Squat) @5/10 RPE
*Rest as needed between sets.
*SPEED WORK: Meant to be with very light weight and working speed, explosiveness and timing.
Snatch 3-2-2-2-1-1-1-1-1-1-1-1
(Load)
3 Snatch @68% 1RM Snatch
2 Snatch @72% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @72% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @83% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90%1RM Snatch
*Rest as needed between sets.
2 Snatch @72% 1RM Snatch
1 Snatch @75% 1RM Snatch
2 Snatch @72% 1RM Snatch
2 Snatch @75% 1RM Snatch
1 Snatch @82% 1RM Snatch
1 Snatch @80% 1RM Snatch
1 Snatch @83% 1RM Snatch
1 Snatch @85% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90% 1RM Snatch
1 Snatch @88-90%1RM Snatch
*Rest as needed between sets.
Accessory Work
(Load)
3-4 Sets
1x Rope Hand Over Hand Sled Pulls @8-9/10 RPE (Heavy) (OR :20 Single Arm Ring Row Static Hold)
15 Wide Grip Barbell Curl @5-6/10 RPE
*Rest as needed between sets.
**Score weights in notes.
1x Rope Hand Over Hand Sled Pulls @8-9/10 RPE (Heavy) (OR :20 Single Arm Ring Row Static Hold)
15 Wide Grip Barbell Curl @5-6/10 RPE
*Rest as needed between sets.
**Score weights in notes.
Monday, May 5
Workout of the Day
Back Squat 1x20
(Load)
Week 7: 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
Talladega Nights
()
For Time:
40-30-20
V-Ups
Box Jump Overs 24/20"
Time Cap: 14 Minutes
40-30-20
V-Ups
Box Jump Overs 24/20"
Time Cap: 14 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 Pec Stretch
1 Minute Posterior Hip Stretch
1 Minute Ring Lat Stretch
2x 1 Minute Pec Stretch
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!
Work to Heavy Set of 3 Bench Press
-Then-
60 Bench Press @40% + 25# of 1RM Bench Press
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
5 sets
15 Strict Chin Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
3 sets
8 Ring Muscle Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy bench press or one of the accessory (based on what you need to work on more)
Work to Heavy Set of 3 Bench Press
-Then-
60 Bench Press @40% + 25# of 1RM Bench Press
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
5 sets
15 Strict Chin Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
3 sets
8 Ring Muscle Ups (pick a big number you can hit in 2 sets each time)
-rest 1 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy bench press or one of the accessory (based on what you need to work on more)
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 17 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)
4 sets: 8 Reps – @ 5/10 RPE (Deload)
*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
Hex Press
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Seated Chest Fly with Bands
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Barbell Skull Crushers
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep DB French 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
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 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ 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 Seated Chest Fly with Bands @ moderate weight – maintain quality
10 Barbell Skull Crushers @ 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=dULT3DrpDDs
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
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.
High 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
(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.
Mayhem Compete
5 Position Pause Clean Deadlift + High Hang Power Clean
(Load)
4 Sets
5 Position Pause Clean Deadlift + 3 High Hang Power Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency. Perfect timing. No crashing of the barbell on the shoulders!
5 Position Pause Clean Deadlift + 3 High Hang Power Clean @5/10 RPE
*Rest as needed between sets.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency. Perfect timing. No crashing of the barbell on the shoulders!
Clean Deadlift + Clean
(Load)
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @65-70% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean
*Rest as needed between sets
**Work on NOT going around the knees!!
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @70-75% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @75-80% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @80-85% 1RM Clean
1 Clean Deadlift to Below the Knee + 1 Clean Deadlift to Above the Knee + 1 Clean @85-85+% 1RM Clean
*Rest as needed between sets
**Work on NOT going around the knees!!
Sunday, May 4
Workout of the Day
Atlantic City
()
For Time:
400 Single Unders
40/32 Calorie Ski
300 Sinlge Unders
30/24 Calorie Ski
200 Sinlge Unders
20/16 Calorie Ski
400 Single Unders
40/32 Calorie Ski
300 Sinlge Unders
30/24 Calorie Ski
200 Sinlge Unders
20/16 Calorie Ski
Recovery
(Meters)
40-45 Min Bike Erg @Zone 2 Pace
First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Z2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 10 Sec hard followed by 50 sec easy.
-then-
10-15 Min Zone 2
First 30 minutes are 10 Sec Standing Sprint (Damper 10/8) followed by 50 Sec Seated Recovery Spin (Damper 3/2)
-then-
10-15 Min Z2 Seated
If a Bike Erg is not available, sub Air Bike, Row, or Run as follows:
40-45 Min @Zone 2 Pace
First 30 minutes are 10 Sec hard followed by 50 sec easy.
-then-
10-15 Min Zone 2
Mayhem Compete
5k Run Workout (OPTIONAL)
()
12 Min at Zone 2 (or RPE3)
-Rest 2 Min-
800m at RPE5
-Rest 90 Sec-
800m at RPE5
-Rest 1 Min-
400m at RPE5
-Rest 3 Min-
4 Sets
300m at RPE8
*1 minute rest between sets.
*Score meters from 12 minutes in notes.
*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 2 Min-
800m at RPE5
-Rest 90 Sec-
800m at RPE5
-Rest 1 Min-
400m at RPE5
-Rest 3 Min-
4 Sets
300m at RPE8
*1 minute rest between sets.
*Score meters from 12 minutes in notes.
*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, May 3
Workout of the Day
"Active Recovery Saturday"
(Rounds + Reps)
Teams of Two
30 AMRAP
400m Run (Together)
50/40 Calorie Row/Ski (Split)
200m Object Carry
50/40 Calorie Bike (Split)
Object Carry can be anything. 1 Partner Carries 100m Down, Partner 2 Carries 100m back. Goal Today is 30 Minutes of movement.
(Team of 3 Option)
400m Run
60/45 Calorie
300m
60/45 Calorie
30 AMRAP
400m Run (Together)
50/40 Calorie Row/Ski (Split)
200m Object Carry
50/40 Calorie Bike (Split)
Object Carry can be anything. 1 Partner Carries 100m Down, Partner 2 Carries 100m back. Goal Today is 30 Minutes of movement.
(Team of 3 Option)
400m Run
60/45 Calorie
300m
60/45 Calorie
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: 8 Reps – @ 50%
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
Alternating Double DB Step Back Lunges (Front Rack)
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
GHD Hip Extension
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg DB Hip Thrust
(Load)
4 sets: 10 reps (each side) - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Core Work:
()
4 sets:
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
:45 sec Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
:45 sec Chinese Plank
:45 sec Overhead DB Hold (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 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single Leg DB Hip Thrust (each side) @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
:45 sec Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
4 rounds:
10 Weighted Hip Thrust @ moderate weight
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single Leg DB Hip Thrust (each side) @ moderate weight
10 GHD to parallel w/plate on chest
30 Seated Oblique Twists with Med Ball (each side)
15 Dip Support Leg Raise
:45 sec Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
Burgener Strength
PROGRAMMING NOTE
(Not Scored)
If limited to 60 minutes, choose to work two of the movements below.
Burgener Strength Transition Week 3 Day 3
(Not Scored)
https://www.youtube.com/watch?v=sLHNKKUNxK4
Note: Omit the Sandbag work for Affiliate
Note: Omit the Sandbag work 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 - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement. - all to power position
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 - all to power position
Burgener Warm Up Clean - 3-5 reps of each movement. - all to power position
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.
Power Clean & Push Jerk
(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.
Clean & Jerk
(Load)
5 Sets
2x (1 Clean + 1 Jerk) @73-75% 1RM Clean and Jerk
*Rest as needed Between sets.
2x (1 Clean + 1 Jerk) @73-75% 1RM Clean and Jerk
*Rest as needed Between sets.
Power Snatch
(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.
Snatch
(Load)
5 Sets
2 Snatch @73-75% 1RM Snatch
*Rest as needed between sets.
2 Snatch @73-75% 1RM Snatch
*Rest as needed between sets.
Mayhem Compete
Snatch 20x1
(Load)
5 Sets (New set every minute)
1 Snatch @72-75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @77-80% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @82-85% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @88% 1RM Snatch
1 Snatch @72-75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @77-80% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @82-85% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @88% 1RM Snatch
Front Squat 5-2-3-2-1-2-3-4-5
(Load)
5 Front Squat 65%1RM Front Squat
50 Calorie C2
4 Front Squat 70%1RM Front Squat
40 Calorie C2
3 Front Squat 75%1RM Front Squat
30 Calorie C2
2 Front Squat 80%1RM Front Squat
20 Calorie C2
1 Front Squat 85%1RM Front Squat
20 Calorie C2
2 Front Squat 80%1RM Front Squat
30 Calorie C2
3 Front Squat 75%1RM Front Squat
40 Calorie C2
4 Front Squat 70%1RM Front Squat
50 Calorie C2
5 Front Squat 65%1RM Front Squat
*Record Time in Notes
50 Calorie C2
4 Front Squat 70%1RM Front Squat
40 Calorie C2
3 Front Squat 75%1RM Front Squat
30 Calorie C2
2 Front Squat 80%1RM Front Squat
20 Calorie C2
1 Front Squat 85%1RM Front Squat
20 Calorie C2
2 Front Squat 80%1RM Front Squat
30 Calorie C2
3 Front Squat 75%1RM Front Squat
40 Calorie C2
4 Front Squat 70%1RM Front Squat
50 Calorie C2
5 Front Squat 65%1RM Front Squat
*Record Time in Notes
Friday, May 2
Workout of the Day
Max Rep Bench Press + Burn Out Set
(Reps)
Week 6:
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
Friday Push / Pull
(Rounds + Reps)
15 AMRAP
15/12 Calorie Row
20 Double DB Push Press
3 Rope Climbs*
*Body Weight Sled Pulls OR 10 Strict Pull Ups can be an "RX" Substitue in today's conditioning
15/12 Calorie Row
20 Double DB Push Press
3 Rope Climbs*
*Body Weight Sled Pulls OR 10 Strict Pull Ups can be an "RX" Substitue in today's conditioning
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Dorsiflexion Matrix
2x 1 Minute Ring Bicep Stretch
2x 10 Seated External Rotations (each side)
1 Minute Dorsiflexion Matrix
2x 1 Minute Ring Bicep Stretch
2x 10 Seated External Rotations (each side)
Body Building
Functional Pump (Shoulders & Arms)
(Other / Text)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional 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 Heavy Set of Single Dumbbell Push Press on each arm
-Then-
60 Single Arm Dumbbell Shoulder Press Reps @light load +25# from last time (55/45 can be a good weight for many) on each arm in least amount of sets possible
---use weak arm and then match each set with stronger arm.
-rest 2-3 minutes-
4 Sets:
15 Barbell Curls at RPE 8-9
15 Skull Crushers at RPE 8-9
-rest 30 seconds-
30 Banded Curls at RPE 7-8
-rest 1-2 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy push press or the accessory at the end (based on what you need to work on more)
Work to Heavy Set of Single Dumbbell Push Press on each arm
-Then-
60 Single Arm Dumbbell Shoulder Press Reps @light load +25# from last time (55/45 can be a good weight for many) on each arm in least amount of sets possible
---use weak arm and then match each set with stronger arm.
-rest 2-3 minutes-
4 Sets:
15 Barbell Curls at RPE 8-9
15 Skull Crushers at RPE 8-9
-rest 30 seconds-
30 Banded Curls at RPE 7-8
-rest 1-2 minute b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy push press or the accessory at the end (based on what you need to work on more)
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: 8 Reps – @ 50%
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
Tempo Pushups
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Double DB Z-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 (each side) - 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 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
Tricep Dips
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility
(Not Scored)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min 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 Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ 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 Spider Curls @ moderate weight – maintain quality
10 Tricep Dips @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Denim Personal Programming
Chest to Bar Practice
(Reps)
Every 3:00 x 6 Sets: (18 Minutes)
15 Push Ups
45 Double Unders
-1 Perfect Unbroken Set of Chest to Bar Pull Ups-
*Goal here is to Practice with a higher Heart Rate. Do not rush into your Chest to Bar set.
15 Push Ups
45 Double Unders
-1 Perfect Unbroken Set of Chest to Bar Pull Ups-
*Goal here is to Practice with a higher Heart Rate. Do not rush into your Chest to Bar set.
Upper Body Finisher
(Load)
5 Sets For Quality:
3 Weighted Chin Ups AHAP
3 Weighted Matador Dips AHAP
*AHAP = As Heavy As Possible
**Do not count warm up sets as working sets. Work up to as heavy as you can go for 3 Reps and then start your 5 working sets.
3 Weighted Chin Ups AHAP
3 Weighted Matador Dips AHAP
*AHAP = As Heavy As Possible
**Do not count warm up sets as working sets. Work up to as heavy as you can go for 3 Reps and then start your 5 working sets.
Mayhem Compete
Murph Prep
(Rounds + Reps)
Murph Prep Monday
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20/14lb Vest.
*Repeat from May 2, 2022 AND Monday May 8, 2023 AND April 29, 2024
Workout description video: youtu.be/Lif9VGJOtEA
AMRAP 7 Minutes
200m Run
10 Strict Pull Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
15 Push Ups
-Rest 3 Minutes-
AMRAP 7 Minutes
200m Run
25 Air Squats
*All with 20/14lb Vest.
*Repeat from May 2, 2022 AND Monday May 8, 2023 AND April 29, 2024
Workout description video: youtu.be/Lif9VGJOtEA
Sandbag
()
3 Sets
50ft Sandbag Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)
50ft Sandbag Carry
*Rest 2 minutes after each set.
**All done @7-9/10 RPE
***Log weights in notes.
50ft Sandbag Carry
5x (1 Sandbag Deadlift + 1 Sandbag Squat)
50ft Sandbag Carry
*Rest 2 minutes after each set.
**All done @7-9/10 RPE
***Log weights in notes.
Thursday, May 1
Workout of the Day
Split Jerk 8x1
(Load)
Every 1:15 x 8 Sets: (10 Minutes)
1 Split Jerk @80-90% of Clean & Jerk Max
**Goal is to split jerk heavier than last week
1 Split Jerk @80-90% of Clean & Jerk Max
**Goal is to split jerk heavier than last week
Clean Pull 3x3
(Load)
Every :40 x 3 Sets: (2 Minutes)
3 Clean Pulls @75-80%
3 Clean Pulls @75-80%
Heavy Isabel
()
For Time:
30 Snatches 155/105
Time Cap: 10 Minutes
30 Snatches 155/105
Time Cap: 10 Minutes
Heavy Isabel
()
Team of Two
For Time:
60 Snatches 155/105
Time Cap: 13 Minutes
For Time:
60 Snatches 155/105
Time Cap: 13 Minutes
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Seated Biceps Stretch
2x 10 Shoulder Extension Bridges
20x Scorpion Kicks (each side)
1 Minute Seated Biceps Stretch
2x 10 Shoulder Extension Bridges
20x Scorpion Kicks (each side)
Body Building
Mayhem BodyBuilding | Thursday - Cardio Day
(Not Scored)
https://www.youtube.com/watch?v=R2ogbGwKYj4
Mayhem Bodybuilding Goals
(Not Scored)
Mayhem Bodybuilding is a stand-alone 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.
THURSDAY OVERVIEW
(Not Scored)
Mayhem Bodybuilding Thursdays normally consist of a monostructural (cardio) section and a metabolic conditioning (metcon) section.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
Both sections will include some elements of functional fitness in their core programming to allow CrossFit athletes who exclusively follow the Bodybuilding stream to dabble in this style of training once a week.
Listen to your body and do the cardio section every week as part of your regular Bodybuilding programming. If you feel good after the cardio section and want an extra workout or want to keep the rust off your CrossFit skills, include the metcons section in your routine too.
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:
()
For Time:
300/240m Row
300ft Walking Lunge
300/240m Row
250ft Walking Lunge
300/240m Row
200ft Walking Lunge
300/240m Row
150ft Walking Lunge
300/240m Row
100ft Walking Lunge
300/240m Row
300/240m Row
300ft Walking Lunge
300/240m Row
250ft Walking Lunge
300/240m Row
200ft Walking Lunge
300/240m Row
150ft Walking Lunge
300/240m Row
100ft Walking Lunge
300/240m Row
Metcon
(Rounds + Reps)
7 min AMRAP
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
-3 min rest-
7 min AMRAP
10 Toes to Bar
10 Wall Ball (20/14)
10 Hang Power Snatch (75/55)
10 Lateral Burpee over Bar
-3 min rest-
7 min AMRAP
10 Toes to Bar
10 Wall Ball (20/14)
Cooldown/Mobility
(Not Scored)
1 min couch stretch (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
1 min pigeon pose (each side)
1 min quad smash (each side)
1 min double banded overhead shoulder distraction + curtsy (each side)
Mayhem Compete
Week 7 - 1 Mile Run Workout
()
1,600m at RPE3
-Rest 1 Min-
2x (400m at RPE8, 90 Sec Rest)
1,200m at RPE3
-Rest 1 Min-
2x (300m at RPE8, 75 Sec Rest)
800m at RPE3
-Rest 1 Min-
2x (200m at RPE8, 60 Sec Rest)
*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 7 Overview Video: youtube.com/watch?v=XEQEE9o2YnQ&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=6
-Rest 1 Min-
2x (400m at RPE8, 90 Sec Rest)
1,200m at RPE3
-Rest 1 Min-
2x (300m at RPE8, 75 Sec Rest)
800m at RPE3
-Rest 1 Min-
2x (200m at RPE8, 60 Sec Rest)
*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 7 Overview Video: youtube.com/watch?v=XEQEE9o2YnQ&list=PLvAVwtyBkTrSiIieJSrPrc3aKaQ-CEWhw&index=6
Wednesday, Apr 30
Workout of the Day
MAYHEM CLASSIC: Midline March
()
3 Rounds For Time:
30 GHD Sit Ups
100' SA OH Walking Lunge 50/35
50ft Handstand Walk
Time Cap: 18 Minutes
30 GHD Sit Ups
100' SA OH Walking Lunge 50/35
50ft Handstand Walk
Time Cap: 18 Minutes
Mayhem Mini-Pump
(Load)
Every 3:00 x 4 Sets: (12 Minutes)
10 Back Extensions (on GHD)
12 Barbell Curls
:20 Weighted Dead Hang on Rig
*Record Weight Dead Hang
10 Back Extensions (on GHD)
12 Barbell Curls
:20 Weighted Dead Hang on Rig
*Record Weight Dead Hang
Cool Down
(Not Scored)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Forearm Smash
1 Minute Quadruped Forearm Stretch
1 Minute QL Stretch
1 Minute Forearm Smash
1 Minute Quadruped Forearm Stretch
1 Minute QL 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 3 Romanian Deadlifts
-rest 1-2 minutes-
60 Front Squat @40% + 25# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
6-8 Sets:
12 Calorie Standing Bike Erg
12 Dumbbell Racked Squats (2x50/35)
12 GHD Sit Ups
-rest 1:1 b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Romanian Deadlift or the sets to 4-6 at the end (based on what you need to work on more)
Work to a heavy set of 3 Romanian Deadlifts
-rest 1-2 minutes-
60 Front Squat @40% + 25# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
6-8 Sets:
12 Calorie Standing Bike Erg
12 Dumbbell Racked Squats (2x50/35)
12 GHD Sit Ups
-rest 1:1 b/t sets-
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Romanian Deadlift or the sets to 4-6 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)
5 sets: 8 Reps – @ 50%
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
Barbell 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
Hamstring Ring Curls
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Single Leg Calf Raise
(Load)
4 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 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality
10 DB Box Step-Ups (each side) @ moderate weight – maintain quality
15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Burgener Strength
Videos
(Not Scored)
Today we are starting with the Snatch complex from here:
https://youtu.be/d84OVEdFM-U?t=8
and then we are doing both of the Clean complexes from here:
https://youtu.be/JInv_l9Kg9g?t=8
https://youtu.be/d84OVEdFM-U?t=8
and then we are doing both of the Clean complexes from here:
https://youtu.be/JInv_l9Kg9g?t=8
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) - all to power position
B. Skill Transfer Exercises Snatch - all to power position
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*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) - all to power position
B. Skill Transfer Exercises Snatch - all to power position
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch - all to power position
*Demo Videos in Athlete Notes.
Snatch High Pull + Hang Power Snatch
(Load)
1 Snatch High Pull + 1 Hang Power Snatch @ 55% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 60% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 65% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 70% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 75% 1RM Power Snatch
*Rest as needed between sets.
1 Snatch High Pull + 1 Hang Power Snatch @ 60% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 65% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 70% 1RM Power Snatch
1 Snatch High Pull + 1 Hang Power Snatch @ 75% 1RM Power Snatch
*Rest as needed between sets.
High Hang Muscle Clean + Strict Press
(Load)
3 Sets
3 High Hang Muscle Clean + 3 Strict Press @5/10 RPE
*Rest as needed between sets.
**Work rack position and bar path.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
3 High Hang Muscle Clean + 3 Strict Press @5/10 RPE
*Rest as needed between sets.
**Work rack position and bar path.
*SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Clean Pull + Clean + Split Jerk
(Load)
2 Clean Pull + 2 Clean + 1 Split Jerk @60% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @65% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @70% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @75% 1RM Clean
*Rest as needed between sets.
2 Clean Pull + 2 Clean + 1 Split Jerk @65% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @70% 1RM Clean
2 Clean Pull + 2 Clean + 1 Split Jerk @75% 1RM Clean
*Rest as needed between sets.
Denim Personal Programming
Back Rack Lunges 6x4
(Load)
Front Foot Elevated Back Rack Step Back Lunges
Every 1:30 x 6 Sets: (9:00 Minutes)
4 Reps @57.5 - 60% of Back Squat
(2 Reps Each Leg)
*Front Foot on 45lb Plate. Do 2 Reps on one side then 2 on other
Every 1:30 x 6 Sets: (9:00 Minutes)
4 Reps @57.5 - 60% of Back Squat
(2 Reps Each Leg)
*Front Foot on 45lb Plate. Do 2 Reps on one side then 2 on other
Gymnastic Shapes
(Other / Text)
4 Sets For Quality:
:20 Upright Tuck Hold (On Rings)
15 Weighted Back Extensions :01 Hold at top of each Rep
:45 Hollow Body Hold
-Rest 2:00-
:20 Upright Tuck Hold (On Rings)
15 Weighted Back Extensions :01 Hold at top of each Rep
:45 Hollow Body Hold
-Rest 2:00-
Mayhem Compete
Asbury Park
()
Every 5:00 x 5 Sets: (25 Minutes)
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
*Repeat from April 30, 2024.
Workout description video: youtu.be/mAfoTJDbey0
30/24 Calorie Echo Bike
30/24 Calorie Ski (OR Row)
*Repeat from April 30, 2024.
Workout description video: youtu.be/mAfoTJDbey0
Hang Muscle Clean + Hang Power Clean to Parallel + Tall Clean
(Load)
3 Sets
3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
**Work on not letting the barbell crash!
SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
3 Hang Muscle Clean + 3 Hang Power Clean to Parallel + 3 Tall Clean @5/10 RPE
*Rest as needed between sets.
**Work on not letting the barbell crash!
SKILL WORK: Meant to be with very light weight and working perfect mechanics and barbell efficiency.
Clean 3-2-1-2-2-1-1-1-1-1-1-1
(Load)
3 Clean @68% 1RM Clean
2 Clean @72% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @72% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @82% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @83% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @88-90% 1RM Clean
1 Clean @88-90% 1RM Clean
1 Clean @88-90% 1RM Clean
*Rest as needed between sets.
2 Clean @72% 1RM Clean
1 Clean @75% 1RM Clean
2 Clean @72% 1RM Clean
2 Clean @75% 1RM Clean
1 Clean @82% 1RM Clean
1 Clean @80% 1RM Clean
1 Clean @83% 1RM Clean
1 Clean @85% 1RM Clean
1 Clean @88-90% 1RM Clean
1 Clean @88-90% 1RM Clean
1 Clean @88-90% 1RM Clean
*Rest as needed between sets.
Tuesday, Apr 29
Workout of the Day
Gymnastics: Ring Dips
(Reps)
Alternating 8 EMOM
-Max Rep Ring Dips
-100' Farmer's Carry
*Score is Total Dips / Set
**Scaling Options can be Upright Ring Holds (Score is Total Seconds Held / Set)
-Max Rep Ring Dips
-100' Farmer's Carry
*Score is Total Dips / Set
**Scaling Options can be Upright Ring Holds (Score is Total Seconds Held / Set)
MAYHEM CLASSIC: Event 1
()
3 Rounds For Time:
600m Run
20 Burpee Box Get Overs 48"
40 Single DB Squats 50/35
Time Cap: 25 Minutes
600m Run
20 Burpee Box Get Overs 48"
40 Single DB Squats 50/35
Time Cap: 25 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
2 Minutes Bench Stretch for Lats
1 Minute Couch Stretch
2 Minutes Bench Stretch for Lats
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: 8 Reps – @ 50%
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
Deadlift
(Load)
5 sets: 8 Reps – @ 50%
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
All reps at 52X0 Tempo (5 seconds down, 2 sec pause at the bottom, explode up, no pause at the top)
*Rest 2:00-2:30 b/t sets
Bent Over Barbell Row – Underhand Grip
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
Lat Pulldowns
(Load)
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets
*Rest 1:00-1:30 b/t sets
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
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
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 DB Preacher Curl @ 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 DB Preacher Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Mayhem Compete
Power Snatch 3-2-1-3-2-1-3-2-1-1-1
(Load)
Wave 1
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
*Rest as needed between waves.
3 Power Snatch @65% 1RM Power Snatch
2 Power Snatch @68% 1RM Power Snatch
1 Power Snatch @70% 1RM Power Snatch
Wave 2
3 Power Snatch @68% 1RM Power Snatch
2 Power Snatch @70% 1RM Power Snatch
1 Power Snatch @75% 1RM Power Snatch
Wave 3
3 Power Snatch @70% 1RM Power Snatch
2 Power Snatch @75% 1RM Power Snatch
1 Power Snatch @82% 1RM Power Snatch
1 Power Snatch @82-85% 1RM Power Snatch
1 Power Snatch @82-85% 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 @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @68% 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 @82% 1RM Power Clean
1 Power Clean @82-85% 1RM Power Clean
*Rest as needed between waves.
2 Power Clean @65% 1RM Power Clean
2 Power Clean @68% 1RM Power Clean
1 Power Clean @70% 1RM Power Clean
Wave 2
2 Power Clean @68% 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 @82% 1RM Power Clean
1 Power Clean @82-85% 1RM Power Clean
*Rest as needed between waves.
Pendlay Row 5x6
(Load)
5 Sets
6 Pendlay Row @8.5/10 RPE
*Rest as needed between sets.
**Use straps to go heavier.
6 Pendlay Row @8.5/10 RPE
*Rest as needed between sets.
**Use straps to go heavier.
Double Dumbbell Incline Bench Press
(Load)
4 Sets
10 Dumbbell Incline Bench Press @7-8/10 RPE
*Rest as needed between sets.
10 Dumbbell Incline Bench Press @7-8/10 RPE
*Rest as needed between sets.
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