Mayhem Affiliate Bodybuilding 1/19/2023


Mayhem Affiliate Bodybuilding 1/19/2023


BRING-A-FRIEND -Saturday, January 21, at 9:00AM

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.

Monostructural (Time)

For Time:


Cal Ski


Cal Row

*Female Calories: 40/32/24/16/8 and 8/16/24/32/40
Focus: Athletes should approach this workout as steady-state effort. This means that athletes will settle into a comfortable pace (65-70%) for the entire workout. Do not be tempted to go faster on smaller calorie sections.

Metcon (4 Rounds for reps)


4 Sets

3 min AMRAP

200m Partner Run (each – same time)

10 Synchro Box Jumps (24/20)

Max Sandbag Cleans (150/100) in remaining time (one working at a time)
Focus: Stimulus is consistent pacing on across rounds with the goal of scoring similar reps on the sandbag each round. Teams should push the pace on the run and box jumps to earn time on the sandbag. Teams should be earning 70-90 seconds on the sandbag. If not, box jump reps can be modified to fit this desired time domain. If athletes do not have access to a sandbag, they should sub power cleans at 205/145.


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)