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.

Metcon (Time)

For Time:

4 Rounds

250/200m Row

10 Burpee Box Jump Overs (24/20)

5 Squat Cleans (185/130)
Focus: Stimulus is moderate, steady pacing. Athletes will be working through row, ghd’s, and S2O at a pace that will see them through a consistent 4 rounds. Fatigue will build quickly on this workout across rounds if athletes attempt too high of a pace, so they should be mindful and adjust accordingly as workout progresses (with the goal of starting with the pace that can be maintained throughout). Weight selected for shoulder to overhead should be challenging but doable for a steady set of 10.

Monostructural (Time)

For Time:

800m Run


1600m Bike Erg

600m Run


1200m Bike Erg


400m Run

800m Bike Erg


200m Run


400m Bike Erg
Focus: Stimulus is moderate, comfortable pace. Athletes should settle in to a steady state effort for this workout. Find a pace that can be maintained across the entirety of each distance and adjust as needed when moving to the next section.

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)