4/2/24, 20:13 Whiteboard Calendar : SugarWOD
Mayhem Athlete
Track: Mayhem BodyBuilding
Date: Tuesday, Feb 6, 2024
Mayhem BodyBuilding | Tuesday - Upper Body Pull
Video
Mayhem BodyBuilding | Tuesday - Upper Body Pull
Bodybuilding RPE Scale
RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.
RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they
could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for
the intended rep range but should not be something that they are worried of failing. The rest needed
between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate
amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each
set.
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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.
Back & Bicep Warm-up
3 Rounds
15/12 cal row
10 scap pullups
15 bent over barbell rows (empty bar)
5 iron cross (each side)
5 down dog/seal pose transitions
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for
upcoming work.
Scap Pullups (https://youtube.com/shorts/42BPyTlr6QI?feature=share)
Bent Over Barbell Rows (https://youtu.be/VjZUTsC3I-Y)
Iron Cross (https://youtu.be/jDVg_WL2KZA)
Downward to Upward Dog Transitions (https://youtu.be/H-ahEr1Esqs)
Strict Pull-Ups
5 sets: 5 Reps – at 75% of 1RM
*Rest 2:00-2:30 b/t sets
**Score = weight added to your strict pull ups.
If completing these as bodyweight pull up or banded pull up, log score as 0. Comment in your score box
weight of any band used!
Scoring: Load
Athletes Notes
Strict Pullups (https://youtu.be/FHqx-FgXAj4)
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping.
Band across rig is encouraged if strict reps are not possible and should be set at a height that
allows for desired number of rep but no more. If using a band, make note of the hole that you are
placing the back across the rig to keep consistency on resistance assistance across workouts. Rest
90 sec b/w sets
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4/2/24, 20:13 Whiteboard Calendar : SugarWOD
Supported Single Arm DB Row
4 sets: 10 Reps (each side) - RPE 8
*Rest 1:00-1:30 b/t sets
Scoring: Load
Athletes Notes
Supported Single Arm DB Row (https://youtu.be/L5T45r8CoQU)
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger
the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus
on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Straight Arm Lat Pull Down
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Scoring: Load
Athletes Notes
Straight Arm Lat Pulldown (https://youtu.be/qOMMr1G0gFo)
Focus: With a lat pulldown bar, assume a standing position and lean forward slightly. Grasp the bar
at shoulder width apart and press the bar down towards the hips with straight arms. Activation
should be felt in the lats.
If you do not have access to a lat pulldown, perform this movement by attaching two bands to a
pull-up bar and place a pvc pipe through them. ALWAYS INSPECT BANDS FOR SIGNS OF
POTENTIAL BREAKAGE BEFORE USING.
Incline Dumbbell Hammer Curls
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Scoring: Load
Athletes Notes
Incline Dumbbell Hammer Curls (https://youtu.be/VCGKjDk9n-A)
Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The
movement places a large amount of isolation on the bicep so do not be tempted to go too heavy
with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not
sacrifice form/control for weight.
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Single DB Double Head Curl
4 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Scoring: Load
Athletes Notes
Single DB Double Head Curl (https://youtu.be/Hj8YGzmxEtY)
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean
slightly forward while standing. Curl the dumbbell with both hands simultaneously.
Cooldown/Mobility
1 min standing QL doorway/rig stretch (each side)
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
Athletes Notes
Standing QL Doorway Stretch (https://youtube.com/shorts/dggdryuV-JY?feature=share)
Foam Roll Lats (https://youtu.be/h8c9GGzeyKs?t=23)
Thread the Needle (https://youtube.com/shorts/OIpmN2Uqrbk?feature=share)
Bicep wall Stretch (https://youtube.com/shorts/j0rdJpN4B8Y?feature=share)
Mayhem Mini-Pump – Back and Biceps
Mini-Pump Sessions are used as a supplement to another Mayhem Athlete track or on days when you are
pressed for time and cannot complete the full day’s bodybuilding session as programmed. You should NOT
complete today’s bodybuilding program AND the mini-pump session. Choose one or the other.
4 Rounds
10 Strict Pullups @ moderate weight – maintain quality
10 Supported Single Arm DB Row (each side) @ Moderate weight – maintain control and quality
10 Straight Arm Lat Pull Down @ moderate weight – maintain quality
10 Single DB Double Head Curl @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Athletes Notes
Supported Single Arm DB Row (https://youtu.be/L5T45r8CoQU)
Straight Arm Lat Pulldown (https://youtu.be/qOMMr1G0gFo)
-----scale this with a band attached to a rig if needed!!!
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Single DB Double Head Curl (https://youtu.be/Hj8YGzmxEtY)
Mayhem Ready: barbell Arm Mobilizer
Video
MayhemReady BarbellIsOutLetsMobilizeTheArm
Notice at collection Your Privacy Choices
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