Swamp City Fitness – Mayhem Affiliate – Bodybuilding
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Thursday Overview (No Measure)
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)
Monostructural/WOD
5 min Single/Double Unders
-into-
5 rounds of Rowling
(5 max penalty Burpee Box Jump Overs)
Monostructural (4 Rounds for reps)
Every 1:00 (30:00)
Min 1: 150m Run
Min 2: 12/10 Calorie Bike Erg
Min 3: 50 Double Unders
Min 4: 10 Burpee Box Get Overs (30/24)
Min 5: Rest
*Score is lowest amount of reps completed for each movement. If athletes complete as written, they will have a score of 150, 12/10, 50 and 10.
Athletes Notes
Focus: The goal is consistent pacing across all 6 rounds. The work should be no more than :45 seconds. Scale each movement to something that you can complete before that time.
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!
Metcon (Time)
Partner
4 Rounds
1000/800m Row
20 Clean and Jerks (115/85)
30 GHDs
Athletes Notes
Individual version:
4 rounds
500/400m Row
10 Clean and Jerks (115/85)
15 GHDs
Focus: The stimulus should be smooth and consistent across each round. Athletes may split up the movements however they see fit. The most efficient way is to split time on the rower and then quick sets on the Barbell and GHDs.
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)
Athlete Notes
Couch Stretch
Pigeon Stretch
Quad Smash
