Mayhem Affiliate Bodybuilding 10/6/2022


Mayhem Affiliate Bodybuilding 10/6/2022

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.

Monostructural (Time)






Bike Erg

*Women’s Distances: 80-160–240-320-400m

Focus: Athletes will maintain a steady pace across all rounds. Focus on a steady state effort across all distances and maintain a 70% effort during this workout.

Metcon (Time)

For Time:

5 Rounds

300m Run

20 GHDs

10 Clean and Jerks (135/95)

Focus: Effort should be moderate. A heavy focus on breathing on all movements will aid athletes in keeping a constant effort across rounds. Barbell weight should be able to be done unbroken when fresh (around 50% of 1rm) but fast singles are a great strategy to maintain pace.


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)