Mayhem Affiliate Bodybuilding 1/5/2023


Mayhem Affiliate Bodybuilding 1/5/2023


(1/04/2023) ALL CLASSES THIS EVENING ARE CANCELLED DUE TO THE SEVERITY OF THE FORECASTED STORM. We do apologize for any inconvenience. Please check today’s workout for the modified At-Home Version.

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:

150/120 cal assault bike

*Every 2:00 (including 0:00) perform 4 Burpees Box Get Overs (48/42)
Focus: Stimulus is moderate, steady effort. Athletes should be strategic in the type of effort they apply and have a specific number of “goal” calories in mind for each 2:00 round. Going too hard on the initial rounds will only result in athletes falling off later in the workout and burning out on the bike. The effort applied on the bike should be around a 70% effort and can be increased when athletes believe they can finish the remaining calories on a later round. Athletes should have at least 1:30 to work on the bike. Adjust the number of burpees to meet this time frame if needed.

Metcon (Time)


3 rounds

50/40 cal Ski

50 GHD’s

20 Sandbag Cleans (150/100)

*Split reps as needed
Focus: Athletes will be working together to complete total reps. Stimulus is moderate intensity and there will be a need for partners to communicate efficiently so that they switch often enough to keep intensity up throughout this metcon. If athletes do not have access to a sandbag, modify by performing barbell power clean 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)