Mayhem Affiliate Bodybuilding 7/21/2022


Mayhem Affiliate Bodybuilding 7/21/2022

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.


Metcon (Time)

For Time:

100/80 cal Row

2 min AMRAP

200m Run

Max Calorie Row*

-Rest 1 min b/t rounds-

*Athlete will continue 2 min AMRAPs until a cumulative total of 100/80 cal has been completed.

*Athlete will Rest 1 min after each row before beginning next run.

Scoring: Time
Focus: Stimulus is moderate to moderate/high intensity. Athletes should stay steady on the run for each round and push the pace on the row, being mindful to not push so hard that they begin falling off on effort as rounds progress. Athletes should be completing run in 1 min or less. In the event run times exceed 1 min, athletes should adjust run distance to meet this criteria.


Metcon (Time)


5 Rounds (each)

(You Go – I Go)

20/15 cal Bike Erg

15 GHD Sit-ups

8 Sandbag Cleans (150/100)

Scoring: Time
Notes: Stimulus is steady pacing across all rounds with the goal of hitting the same time or slightly faster for each round. Athletes will work with a partner and complete rounds 1:1, resting while their partner completes a round. If athletes do not have access to a sandbag, substitute 205/145 barbell power cleans.


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)