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

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 (AMRAP – Reps)

12 min AMRAP

1-2-3-4-5…..

Burpee Box Get Overs (48/42)

25ft down/25ft back shuttle sprint

Scoring: Reps
Focus: Athletes will maintain a steady intensity across the entirety of the 12 min AMRAP. 1 rep of the shuttle sprint is 25/25ft down and back. Ascending reps schemes can be very tricky in terms of trapping athletes into going faster than what they can maintain in later rounds so expect and plan for this from the beginning.

Metcon (Time)

Partner

For Time:

120 GHD’s

12 Rope Climbs

240 Wallballs (20/14)

*All reps split between partners

Scoring: Time
Focus: Stimulus is moderate intensity and strategic splitting of reps between partners. This workout was originally an individual workout with a 12 minute cap. No athletes were able to complete the workout of 90 GHD’s, 12 Rope Climbs, 150 wallballs. All of these movements heavily affect each other so athletes should avoid going to failure and switch with their partner as needed to keep intensity up.

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)