Mayhem Affiliate Bodybuilding 3/7/2024

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)

Men: 50-35-20 / Women: 40-28-15

Calorie Ski Erg

Calorie Bike Erg

Calorie Row Erg

Athletes Notes


Athletes will complete 50/40 on each machine and then move onto the round of 35/28 and so forth.

Each effort should be the same across the machines with an increase in speed as the intervals get shorter.

The 50/40s should all take the same amount of time, same as the 35/28s and 20/15s.



50 cal ski, 50 cal bike erg, 50 cal row, 35 cal ski, 35 cal bike erg, 35 cal row, 20 cal ski, 20 cal bike erg, 20 cal row.


40 cal ski, 40 cal bike erg, 40 cal row, 28 cal ski, 28 cal bike erg, 28 cal row, 15 cal ski, 15 cal bike erg, 15 cal row.

See Scaling and Sub Document HERE for calorie conversion chart

Metcon (AMRAP – Reps)

Partner Workout

14 minute AMRAP

4 rounds:

12 Burpee Box Jump Over (24/20)

6 Sandbag Clean (150/100)


Max Handstand Push Ups

*partner must hold a barbell at the top of the deadlift (135/95)

**Athletes will start on opposite movements and switch when both are done. Once each athlete has completed 4 full rounds, they will move onto the second part.


Athletes Notes


You will ONLY score the # of Handstand Push Ups you get.

Demo Videos

Burpee Box Jump Over

Sandbag Clean over the Shoulder

scale to Power Clean at 185/115

Kipping Handstand Push Up

scale to: Pike Push Up

Top of Deadlift Hold


Athletes should focus on steady pacing throughout the 4 rounds.

Once they finish, they will then strategize on how many HSPU each athlete should complete before switching.

Switching often and keeping the sets short will help avoid burnout.

Partner Flow

On a 14:00 Clock ……

Partner 1 completes 12 Burpee Box Jump Overs while partner 2 completes 6 Sandbag Cleans, then partner 1 completes 6 Sandbag Cleans while partner 2 completes 12 Burpee Box Jump Overs. Partner 1 and 2 continue this until 4 total rounds are completed.

Once 4 rounds have been completed, both partners immediately move into the next portion aiming to accumulate max handstand push ups in the time remaining. One partner is working on the handstand push ups, while one partner is holding the barbell at the top of a deadlift. If the barbell drops, the partner on the wall must come down from the handstand. Switch often to avoid burnout!

Individual Version

14 minute AMRAP

4 rounds:

12 Burpee Box Jump Over (24/20)

6 Sandbag Clean (150/100)


Max Handstand Push Ups

Individual Flow

On a 14:00 Clock

Perform 4 rounds as quickly as you can of 12 Burpee Box Jump Over and 6 Sandbag Clean.

As soon as you have completed that, in the time you have remaining accumulate as many handstand push ups as possible.

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)