Mayhem Affiliate Bodybuilding 10/8/2022


Mayhem Affiliate Bodybuilding 10/8/2022

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)

Arms and Core

3 Rounds

15/12 cal Row

15 Banded Bicep Curls (light band – fast reps)

15/12 cal Ski

15 Banded Tricep Extenstions (light band – fast reps)


2 Rounds

10 PVC Pass Throughs

5 PVC Around the Worlds (each direction)

10 Arm Circles (each Direction)

5 Down Dog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace


Banded Pushups (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard pushups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to pushups on a racked bar or the side of a box if needed.

Banded Pushups

Ring Pullups (5 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Set up a pair of rings above your head. Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Scaling options for this would be assisting the pull with your legs on the floor, or jumping to the top and having a slow and controlled descent from the top. Rest 90 sec b/w sets

Single Dumbbell Waiter Hold Curl (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.

Single Dumbbell Waiter Hold Curl

Ring Dips (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.

Standing Tricep Extension w/ band (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight, stay the same or build across sets

Focus: Attach band to pull-up bar overhead. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Torso should be slightly bent forward arms/elbows slightly in front of body

Standing Barbell Curl (4 sets: 10 reps)

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).

Core (4 Rounds for time)

For Quality:

4 Rounds For Time:

15 Strict AbMat Sit-ups

15 Pulse Ups

10 V-ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

Demo Videos

Strict Ab Mat Sit Ups  (hands next to head or across chest) OR You can perform  Stick Abmat Sit Ups

Pulse Ups

V Ups

Copenhagen Plank

KB Front Rack Marches

Mayhem Mini-Pump

Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.

Arms/Core (4 Rounds for time)

4 Rounds

10 Banded Pushups

10 Ring Pullups

15 Standing Tricep Extension w/ band

15 Standing Barbell Curl

15 Strict Abmat Situps (hands next to head or across chest)

15 Pulse Ups

30 sec Copenhagen Plank (each side)

20 KB Front Rack Marches (each side)

-Rest 2 min b/t round-

Scoring: Time


1 min Seal Pose

1 min Bicep Stretch on Wall

1 min Tricep Smash (each side)

Mayhem Ready