Mayhem Affiliate Bodybuilding 12/22/2022


Mayhem Affiliate Bodybuilding 12/22/2022



Friday, December 23 – 9:00AM Class Only

Saturday, December 24 – CLOSED

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:

250 Double Unders

1:30 min AMRAP

250/200m Ski

Max Double Unders in Remaining Time*

-Rest 1:30 b/t rounds-

*21 min time cap

*Workout is complete when athlete has accumulated 250 doubles unders total.

Scoring: Time
Focus: Athletes will have 90 seconds to complete a 250/200m Ski and then complete as many double under in the remaining time as possible. Athletes have completed this workout when they’ve accumulated 250 double unders. There is a 21 min time cap on this workout or a max of 7 rounds to complete the work. Athletes should keep a measured pace on the ski erg and be completed with the distance in at least 60 seconds. Modify the ski distance to keep skiing time to 1 min or less. Going too hard on the ski will result in difficulty maintaining coordination for double unders. Athletes should attempt doubles only if they are proficient at the skill. If unable to consistently string doubles together, athlete should complete 450 single unders.

Metcon (Time)


“You go – I go”

5 Rounds (each)

20/15 cal Ski Erg

10 yd sled push (5-45’s/3 – 45’s)

10 yd sled pull (5-45’s/3 – 45’s)

5 Sandbag Over Jerk Block (150/100 – 48”/42”)

*if alone, rest 1:1


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)