Mayhem Affiliate Bodybuilding 9/29/2022


Mayhem Affiliate Bodybuilding 9/29/2022


Due to parking lot construction the gym will be closed this Saturday, Oct 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.

Monostructural (Time)

For Time:

600m Run

Every 2 minutes on the minute complete 7/5 cal Ski

*including 0:00*

-directly into-

600m Run

Every 2 minutes on the minute complete 7/5 cal Row

-directly into-

600m Run

Every 2 minutes on the minute complete 7/5 cal Bike Erg

Focus: Athletes should keep a measured pace on the run and make transition times to the machine efficient so time isn’t lost. Athletes should be completing machine work in roughly 15-20 secs. Athletes should have a realistic run distance in mind for each effort so that they can maintain a “pace” across rounds.

Metcon (7 Rounds for time)


7 Rounds (each – 1:1)

200/160m Ski

5 yd – 10 yd – 15 yd

Shuttle Sprint

5 Sandbag Cleans (150/100)

Notes: Stimulus is moderate – high intensity. Athletes will attempt each round with a sprint-like approach with the intention of scoring the same time across all rounds. If you do not have access to a sandbag, Modify by using a lighter bag or barbell power clean at 205/145.


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)