Mayhem Affiliate Bodybuilding 2/2/2023


Mayhem Affiliate Bodybuilding 2/2/2023


We will be CLOSED this Saturday, February 4th. Come out and support our athletes competing at the Valentine’s Massacre Competition hosted by CrossFit Echelon. Email with more details to follow.

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)

4000/3200m row

*Every 500/400m, stop and perform the following:

1 round

5/5 yd Shuttle Run

2 Burpee Box Get Overs (30/24)

10/10 yd Shuttle Run

2 Burpee Box Get Overs (30/24) 

15/15 yd Shuttle Run

2 Burpee Box Get Overs (30/24)
Focus: Stimulus is moderate intensity. Work to find a consistent pace that you can settle into for the entirety of this workout.

Pacing on “round” work should allow you to get directly into the row at the pacing you left off at.


Goal is to row 4000/3200 as quickly as possible Every time you reach 500/400m stop and perform:

1 round of:

Shuttle run down 5 yards, back 5 yards. 2 Burpee Box Get Overs (you may use your hands), Then shuttle run down 10 yards, back 10 yards. 2 Burpee Box Get Overs, Then down 15 yards, back 15 yards, and finish with 2 Burpee Box Get Overs.

You will return to your rower and continue to work on more meters until the next 500/400m mark.

Meter Stops will include

Men: 500, 1000, 1500, 2000, 2500, 3000, 3500

Ladies: 400, 800, 1200, 1600, 2000, 2400, 2800

Metcon (Time)

Teams of 3

3 rounds

30/24 cal Row AND Bike Erg*

24 Burpees to Plate (2-person synchro)

18 Power Snatches (135/95) (1 rep rotation – partner alt. each rep)

*Rower and Bike work at the same time. Complete when team total equal 30/24 on both monitors
Focus: Stimulus is steady pacing and strategic communication with teammates to find the most efficient way to work through row/bike and burpees.

Two teammates will always be working on the calories and burpees, with 1 teammate resting.

Then only 1 person will be working on the power snatch. (See details below)

Machines can work at the same time and TEAM total must equal the 30/24 amount. Mixed teams of male/female will perform 27 calories on both machines.

Teams must cycle out one team member on burpees and can switch at any time as long as two teammates are working at the same time. Two athletes performing a synchro burpee equals one rep for the team.

Power snatches are performed in singles by each teammate in a rep-for-rep conga style format (P1 followed by P2 followed by P3, etc). 18 Power Snatches are split evenly between all team members at 6 reps each

Cooldown/Mobility (Checkmark)

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)