Mayhem Affiliate Bodybuilding 7/28/2022


Mayhem Affiliate Bodybuilding 7/28/2022


New class time – M,W,F 9am
Starting August 1st

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 (Calories)

1:00 – 2:00 – 3:00 – 4:00 – 5:00

Row Erg

Ski Erg

Bike Erg

*90 secs of Rest after each effort
Focus: Stimulus is constant pacing throughout rounds. Athletes will row for one minute, rest for 90 sec, ski for one minute, rest for 90 sec, etc. Goal is to maintain the same pacing (roughly 70% effort) across all rounds. Workout is scored by TOTAL calories over the entire workout (one score).


Metcon (Time)

For Time:

2 Rounds

50/40 Calorie Assault

40 Wallballs (20/14)

30 GHD’s

20 Pull-ups
Notes: Stimulus is moderate intensity across both rounds of this workout. Some athletes will begin with a pace that would be fitting for 1 round of this workout, but athletes should dial back so that they can maintain the same effort for both rounds. Going unbroken will be tempting to some but attempting this workout in a chipper style effort will pay off in the long run.


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)