Mayhem Affiliate Bodybuilding 8/25/2022

CrossFit Mile Zero – Bodybuilding

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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.


Metcon (Time)

5 Rounds

200m Run

50 Double Unders

20/16 cal Assault Bike

-Rest 3:00 b/t sets-
Focus: Stimulus is fast pace with a 3 min rest after each round. Athletes should settle into a push pace on all movements and aim for similar times across rounds or slightly faster with each round. Sub 100 single unders if unable to perform double unders.


Metcon (2 Rounds for reps)

Partner Workout

12 min amrap:

2000/1600m Row

Max Reps Squat Snatch (135/95)

-1 min rest-

12 min amrap:

2000/1600m Ski

Max Reps GHD

-rest 1-

12 min amrap:

4000/3200m Bike Erg

Max Reps Burpee Box Get-Overs (48/42)
Notes: Stimulus is steady effort back and forth with partner so that ergs can be completed and constant effort can be applied to movements following each machine. Score is combined reps from both partners. Machines and movements can be split between partners in any fashion.


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)