Mayhem Affiliate Bodybuilding 10/20/2022


Mayhem Affiliate Bodybuilding 10/20/2022


Wodtober Fest Comptetition is this Saturday, 10/22. Come out and support our members – Bobby, Travys & Lauren.

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)

AMRAP: 2:30 mins ON, 2:30 mins OFF

5ft-10ft-15ft Shuttle Run

12/9 Calorie Assault Bike


Max Calorie Row in remaining time until 100/80 total calories are attained


0:00- 2:30

Complete Shuttle Run (5ft down and back, 10ft down and back, 15ft down and back)

Complete 12/9 Assault Bike Calories

in the time remaining…complete as many calories on the row as possible.

2:30-5:00 REST

5:00-7:30 Repeat the first part

You will repeat this until you have totaled 100/80 calories

Note: If you managed to row 15 cal each round (as a male athlete), you would be done in seven rounds.

Score: Time it took you to reach 100 calories (INCLUDING the 2:30 rest)

Focus:  Stimulus is high intensity. You should work hard on the shuttles and bike to earn time on the rower. When arriving at the rower, you should focus on simply getting the fly wheel moving and then increase in intensity as they begin to recover. You should aim to achieve roughly the same volume of calories each round.

Additionally, you should be earning around 75-90 seconds of rowing time each round. If you aren’t, adjust the calories on the bike by 2 until you are able to hit this time domain.

Metcon (Time)

For Time:

*200/150m Ski before each sandbag set


Sandbag Clean (150/100)

*400/300m Bike Erg after each sandbag set

Focus: You should be prepared to maintain a moderate and consistent intensity on the ski/bike and push the pace on reps when arriving at the sandbag bag. Use the machines as active recovery if needed. Sandbag weight should allow for back to back reps with minimal rest. If you don’t have access to a sandbag,  substitute 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)