Mayhem Affiliate Bodybuilding 1/12/2022


Mayhem Affiliate Bodybuilding 1/12/2022

CrossFit Natomas – Open Gym

Mayhem Bodybuilding Goals

Mayhem Bodybuilding is a stand alone hypertrophy focused program. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”. The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise. Keep your attention of each set and keep your phone in your bag. Sessions are not done “For Time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.



Warm-up (No Measure)


5 min Single/Double Unders


5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)
Focus: Rowling is a skill game of trying to get the erg monitor to land exactly on 100m each round. Begin rowing at a normal pace and take your last pull between 70-80m and let the monitor “rowl” (row+bowling) into the 100m mark. The number of meters you are over or under 100m are the number of penalty burpees you must complete. There is only a max of 5 penalty burpee box jump over each round.

Metcon (Time)

3 Sets (new set every 6:00)

200m Run

3 Rope Climbs

10 Squat Snatch (95/65)
Notes: Stimulus is consistent pacing across each round. Athletes should find a comfortably challenging pace that can be maintained across all three sets. The goal is to score similar times or get slightly faster each set. Volume is low enough and weight is light enough that athletes should be able to push the pace on each set.

Monostructural (10 Rounds for time)

For Time AND For Accuracy

10 Sets:

New Set Every 3:00

20/15 cal Assault Bike
Notes: This workout has two scores (Part A and Part B). Athletes should NOT do this workout twice – 10 total sets is the entire workout. Score A is total work time across all 10 sets. Athletes will record their work time for each set (10 scores total). Score B is for accuracy. To score this section, the athlete’s time from Set 1 is their base score. The following scores from each set are compared to this “base score”. For example, Athlete 1 scores 40 seconds for they base score. The following scores are 42, 38, 37, 40, 40, 42, 49, 50, 40. Any deviation from the base score counts as + reps. This athletes score would be: Set 1 is marked as Zero, +2, +2, +3, +0, +0, +2, +9, +10, +0 for a total of 28. The goal for this workout is to get the fastest time for Part A while being the most consistent for Part B (with a perfect score being zero).


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)