Open Gym Strength and Conditioning – Bodybuilding

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.

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Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

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)

100/80m Row

1 Burpee Box Jump Overs (24/20 – no contact w/ box)

100/80m Ski

1 Burpee Box Jump Overs (24/20 – no contact w/ box)

200/160m Bike Erg

1 Burpee Box Jump Overs (24/20 – no contact w/ box)

300/240m Row

3 Burpee Box Jump Overs (24/20 – no contact w/ box)

300/240m Ski

3 Burpee Box Jump Overs (24/20 – no contact w/ box)

300/240m Bike Erg

3 Burpee Box Jump Overs (24/20 – no contact w/ box)

500/400m Row

5 Burpee Box Jump Overs (24/20 – no contact w/ box)

500/400m Ski

5 Burpee Box Jump Overs (24/20 – no contact w/ box)

500/400m Bike Erg

5 Burpee Box Jump Overs (24/20 – no contact w/ box)
Focus: Stimulus is moderate, steady intensity across entirety of workout. Athletes are performing burpee box jump over (no contact with box). This means that athletes should jump over the box, rather than on top and then jumping down. If this is intimidating to athletes, they can use a narrower item of a similar height to jump over (stack of plates). Movement can be modified to jumping on top of or stepping on top of the box if no contact is too difficult.

Metcon (Time)

Partner

10 Synchro Toes to Bar

50/40 cal Ski Erg (split reps)

10 Synchro Toes to Bar

10 Sandbag to Shoulder (150/100) (split reps)

10 Synchro Toes to Bar

300 ft Sandbag Front Hold Carry (150/100) (split reps)

10 Synchro Toes to Bar

10 Sandbag to Shoulder (150/100) (split reps)

10 Synchro Toes to Bar

50/40 cal Ski Erg (split reps)

10 Synchro Toes to bar
Notes: Stimulus is moderate to moderate high pace. Partners will work together completing synchro toes to bar and then splitting all other work.

Cooldown/Mobility

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)