Mayhem Affiliate Bodybuilding 3/28/2024


Expectations at the Gym

๐Ÿ•’ Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!

๐Ÿ‹๏ธ Respect the Gear: Treat our equipment like gold. Use it right and put it back where it belongs โ€“ no exceptions!

๐Ÿงผ Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.

๐Ÿ’ช Support Each Other: We’re a team here. Show respect to your coaches and fellow members โ€“ we’re all in this together!

โš ๏ธ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!

๐Ÿ“‹ Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!

๐Ÿ—ฃ๏ธ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.

๐Ÿ“ธ Spread the Love: Share your gym journey on social media, tag us, and spread those positive vibes!

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.

Metcon (3 Rounds for reps)

3 sets

2:30 AMRAP

3 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Assault Bike

-rest 2:30 between sets-

-rest 5 min-


For Time:

9 Power Cleans (185/125)

30 Bar Facing Burpees

Total Assault Bike Calories Accumulated from 3 sets in Part 1*

*The calories completed in part 2 will differ from athlete to athlete. It will be YOUR total max calories completed in section 1 across all three sets.

Score = Assault Bike Calories from each set in Part 1. Comment your part 2 time in the comment section of your result box.

Athletes Notes


Athletes should find a pace on set 1 that they can replicate on set 2 and 3.

Weight on the barbell should be something that is around 75%.

Quicker heavy singles are suggested.

If an athlete scales the weight and is able to touch and go all 3 reps, they are going too light.

This workout gives athletes the ability to scale it to their fitness level.

The second half of the workout should be paced so athletes can push the bike.

Demo Videos:

Power Clean

scale to Dumbbell Power Clean if needed

Bar Facing Burpees


0:00 – 2:30 Complete 3 Power Cleans, 10 Bar Facing Burpees and in time remaining complete max Calorie Assault Bike

2:30 – 5:00 Rest

5:00 – 7:30 Complete set 2

7:30 – 10:00 Rest

10:00 – 12:30 Complete set 3

12:30 – 17:30 Rest

17:30 start this workout:

Complete 9 Power Cleans, 30 Bar Facing Burpees and then YOUR Total Assault Bike Calories Accumulated over the 3 sets of part 1

(ex. Scores of 15 cal, 21 cal, and 18 cal in section 1 means athletes will have 54 cal to complete in section 2)

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

Monostructural (Time)

3 Person Team

3 rounds

P1: 1000/800m Row

P2: 1000/800m Ski

P3: 2000/1600m Bike Erg

*20 synchro Box Jumps (24/20 – 3 person) between rounds (including after 3rd round)

*Each partner will complete a different machine each round


Athletes Notes


Athletes should focus on moving consistently through each machine.

Pacing should be the same across all 3.

The synchro box jumps should be at a comfortable pace to allow for each athlete to recover.

The slowest athlete should dictate the pace of the box jumps.

Athletes should communicate with each other to set the pace.

Demo Videos:

See Scaling and sub document below if you need to use a different machine. (calorie conversion chart on Page 5)

Flow for 3 Round Partner

Round 1

P1: 1000/800m Row

P2: 1000/800m Ski

P3: 2000/1600m Bike Erg

*20 synchro Box Jumps (24/20)

Round 2

P3: 1000/800m Row

P1: 1000/800m Ski

P2: 2000/1600m Bike Erg

*20 synchro Box Jumps (24/20)

Round 3

P2: 1000/800m Row

P3: 1000/800m Ski

P1: 2000/1600m Bike Erg

*20 synchro Box Jumps (24/20)

Individual Version

For Time:

1000/800m Row

20 Box Jumps (24/20)

1000/800m Ski

20 Box Jumps (24/20)

2000/1600m Bike Erg

20 Box Jumps (24/20)

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)