Mayhem Affiliate Bodybuilding 3/21/2024

CrossFit 804 – Mayhem Affiliate – Bodybuilding



Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.

Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.

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.

Monostructural (Time)

3 person Team

10,000/8,000m Bike Erg

5,000/4,000m Row Erg

5,000/4,000m Ski Erg

*Each team gets one type of machine and can all 3 work on separate machines at the same time. Switching whenever they choose as a team.


Athletes Notes


Athletes should aim to hold consistent pacing across all 3 machines.

You are accumulating total meters on all machines. You can choose to switch every x minutes or x meters. Up to you

Individual Version

If an athlete does not have partners, cut the meters in third and complete in any order they choose.

3,333m/2,667m Bike Erg

1,6667/1,333m Row Erg

1,6667/1,333m Ski Erg

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (Time)

30/24 Cal Assault Bike



Wall Walks

*100ft Dumbbell Farmer Carry after each set (2×100/70)


30/24 Cal Assault Bike

Athletes Notes


Athletes should focus on consistent pacing on each of the assault bike sets.

They should pace the first but hammer down on the second set.

The focus of the wall walks is smooth throughout each of the sets and increase the speed as they get shorter.

The Farmer Carry should be active recovery and heavy for an athlete but you should be able to complete 50ft unbroken at the weight that is chosen.


30/24 Cal Assault Bike

5 Wall Walks, 100ft Dumbbell Farmer Carry, 4 Wall Walks, 100ft Dumbbell Farmer Carry, 3 Wall Walks, 100ft Dumbbell Farmer Carry, 2 Wall Walks, 100ft Dumbbell Farmer Carry, 1 Wall Walks, 100ft Dumbbell Farmer Carry,

30/24 cal Assault Bike

See Scaling doc below for Calorie conversion chart if using a different machine or running

Wall Walk sub options include completing a wall walk as far up the wall as you feel comfortable OR Elevated Box Walks OR Inchworm with Double Push Up

Double Dumbbell Farmer’s Carry —-> if you don’t have the space to do 100ft, then you can complete 40 seconds of Double Dumbbell Farmer’s Carry Marches

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

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)