Mayhem Bodybuilding 7/07/2022


Mayhem Bodybuilding 7/07/2022

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)

Bodybuilding Monostructural Day

Monostructural/WOD Warm-up

5 min single/double unders


5 round 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 (5 Rounds for time)


5 sets (new set every 5:00)

50 Double Unders

5 yd Shuttle Run

10 yd Shuttle Run

15 yd Shuttle Run

15/12 cal assault bike
Focus: Stimulus is high intensity. Athletes will begin with double unders. If athlete is not efficient with this movement or they struggle with connecting large sets together, movement should be modified to single unders (same number of reps). Shuttle runs are quick sprints back and forth for the prescribed distance with the athlete making contact with the hand on the line at each turnaround point. Athletes should apply a high effort on all movements and rest the remainder of the 5:00 period. Athletes should aim to score similar times on each round.

Metcon (Time)

Partner Metcon

4 Rounds

P1: 15/12 cal Bike Erg

P2: 15/12 cal Row


P2: 15/12 cal Bike Erg

P1: 15/12 cal Row


16 Sandbag Cleans (150/100)

*Every 4:00 (including 0:00) perform 5 synchro burpees to plate

*At completion of last sandbag rep, teams must finish with 5 synchro burpees to plate before time can be called
Notes: Stimulus is steady pacing throughout. Teams should strategize a pace to efficiently complete machines so that they can work quickly and efficiently on the sandbag. Athletes can finish current machine before doing burpees if 4 min period hits during this effort. If you do not have access to a sandbag, perform power cleans at 205/145. Burpees to plate performed on 10lb hi-temp plate.


Warm-up (No Measure)


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)