Whiteboard Calendar : SugarWOD 31/05/2022 21:35

Mayhem Athlete
Track: Mayhem Compete
Date: Monday, May 30, 2022

If you are NEW to Mayhem Athlete, please READ THIS! (Common FAQs)
If you are new to Mayhem Athlete, welcome!
We are pumped to have you and will help direct you for the best experience possible.

Click "Workout prep notes available" directly below for all the details

Athletes Notes

Welcome!
This place is for anyone and everyone! From those who want to win the CrossFit Games to those
who just want to workout for 30-60 minutes a few times/week. We have quite a few commonly
asked questions. Check out them below to help you understand how we do things here!

Can you help me know how to scale? Or substitute movements?

Yes! Check out our Scaling and Substitution Movement Document Here!
([Link]
The link above will take you straight to it! It includes a robust number of options and explanation for
how we scale/sub movements.

Does Mayhem Athlete have Yearly Cycles?

Yes we do! Check out our Programming Cycles Overview
([Link]

Where are other great resources?

Use your Mayhem Athlete Account to access our Resources
([Link] Page and get exclusive access to resources such as
percentage discussion video, competition tapering documents , max calculation worksheet and more.

Why does Mayhem Athlete have the metcons before the strength?
This is a staple to Mayhem Athlete! We regularly do strength after the metcons to lift under fatigue.
This helps us emphasize our form and technique, while making lifting that much easier for us during
competition! Consider how many times in competition or the Open, you have to get under a heavy
weight while tired. Now, you’ll be ready, while others will be weary. And if you get to lift fresh, great! If
you've watched Rich (and Mayhem Freedom) in competition during Strength events, they usually do
very well (and often win), especially when the lift is after another event (under fatigue/while "tired").
And he is the #goat so we would do well to join him on this.

For Strength, When do I "squat" and when do I "power" a movement?

If it is strength, always squat the movement unless it speci[es power
For example:
3 Position Snatch 2x3

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1 High Hang Snatch + 1 Above the Knee Snatch + 1 Snatch

2x3 reps @ 65% 1RM Snatch
These are ALL squat movements!
Basically for strength, assume it is Squat unlees it says Power
Power Clean:
10,8,6,4,2 (Work up to a heavy double for the day.)
It says power so keep it that way

For Metcons, When do I "squat" and when do I "power" a movement?

With these we try to usually specify which type of movement it needs to be (i.e. we will write out
squat snatch or power snatch in the workout. Do what is written). Every so often it will just say the
movement (i.e. snatch). If it just says snatch in a METCON, that means it is your choice between
squat and power.
For example:
30 power snatches (135/95)
obviously power snatch these
For example:
30 snatches (135/95)
you could chose power or squat and it would be considered Rx'd
We apologize for some of this nuance with this, but we mainly blame the entire functional [tness
industry as you will commonly [nd this wording dilemma :)

If I sub calories on (machine A) for calories on (machine B), is the

workout considered scaled?
Yes it is scaled. Unless you do what is written in the whiteboard, it is scaled
For example:
30 calorie bike erg
if you sub 30 calorie row, it is still scaled. We know it would be very similar time domain and effort,
but it is still scaled. Sorry.
For example:
30 calorie assault bike (OR 24 calorie echo bike)
if you did 24 calorie echo bike, it is considered Rx'd ONLY because we provided the "OR" option in the
whiteboard. Doing a 30 calorie row here would still be scaled.

Where is this facebook group everyone talks about?

You can join here ([Link] anytime!
Please answer the 3 questions when you request to join, so we can know you are an active Mayhem
Athlete.
This is a vibrant community and our facebook group is one of many awesome parts of our crew

Should I click "Rx" or "Scaled" for the workout I did?

IF you peformed the workout EXACTLY as written in the whiteboard, then it is Rx'd! This includes
when we provide an "OR" option, becuase this "OR" option is in the whiteboard.
IF you changed or modi[ed anything outside of that (even if it is due to lack of equipment) then it is
scaled. We do this to help keep the leaderboard clean and we have to have standards. But make sure
to enjoy the workout either way!!

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Remember who you are

While we all like knowing who really did Rx vs Scaled and how we stack up against the rest of the [eld
each day, let's still enjoy using the leaderboard, but not obsess over it. Remember, there is always
another workout coming tomorrow. And we, as Mayhem Athletes, are on the same team in the same
[tness family!

Does "Muscle Ups" mean "Ring Muscle Ups"

Yes! This is always true. We will always write "Bar Muscle Ups" when we want that.

How do I know if I should do this program or another one?

1. Know your goals! We have tracks available for EVERYONE from any [tness background and abilities.
Don't feel like you have to stay in one forever if its too much of a challenge (or too little).

2. Refer to the Target Times and Time Caps! If you can consistently [nish within the Target Time and
Time Cap frame for workouts in this program then go for it! Otherwise, you can try another program
available.

Why are people listing their age and country [ag after my name like
others in SugarWOD?
This lets everyone know which age bracket you are in, keeps the leaderboard interesting, and helps
us all relate at a more personal level! The country lag does this as well and de[nitely looks cool
beside your name when you post your score or comment in SugarWOD.
You can easily do this in your SugarWOD pro[le by clicking "More" at the bottom right hand corner of
your app > click "Your Pro[le Info" > add your age and country lag under your "Last Name" after your
actual last name.
For example: Stark 53 !

Are there any exclusive discounts I get as a Mayhem Athlete?

Yes!!! Check out our Private Facebook Group for exclusive discount codes from Froning Farms,
Mayhem Mindset, Buffalo Brew, Ready State, Whoop and MORE.

[Link] is FREE for you!

We've included instructions in an easy to read email sent to your associated SugarWOD email.
If it has been over 48 hours after your sign up date and you haven't received the email, please reach
out to programs@[Link] to get the sign up link.

What's the best way to use [Link]?

Our Features Include:
“Which Track to Follow” Quiz - helping ensure you are on the best Mayhem Athlete track to get you to
your goals
Stand Alone Programs/Progressions (like our 10 week Echo Bike Progression!)
Connect to our Sponsored/Games Athletes social accounts
Videos - workout explanations and information from the Burgerners (Mayhem Burgener Strength),
Pamela Gagnon (Mayhem Gymnastics), Mayhem Ready State, and more
Resources page including Scaling Documents, Tapering Programming, and more
Movement and Technique Libraries

We will continue to update this website in the coming months with new content, so stay tuned!

What about Mayhem Athlete on SugarWOD?

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Mayhem Athlete on SugarWOD is staying the same! Some video content will be accessible on
SugarWOD as well.
Mayhem Athlete on SugarWOD is the up to date daily programming with results, scores, full warm
ups, notes, etc. That is why you will [nd it easier to follow along day to day in the SugarWOD app.

How do I cast a YouTube video (or the daily live class) from SugarWOD
to a TV?
1. First click those 3-dots link in SugarWOD’s YouTube post.
2. Click on Share. The “Copy” option comes up and click on that.
3. Open the internet and paste that link in the URL bar. When it pastes, you can now see the actual link
and type that in on your TV.
Android phones have trouble doing this at times

Week Overview
Video

Week Overview 1

Warm Up/Total Session Time

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Estimated Total Session Time:

2 Hours-2 Hours 30 Minutes (Everything Included)

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

Open & Quarter_nals

1. Crossover Symmetry Activation ([Link]
OR Banded 7s ([Link]
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation ([Link]

v=NfAbdabJ310&feature=[Link])
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep
1-2 Sets of Front Squat Skill Transfer Exercises ([Link]
v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-
lNT&index=8&ab_channel=MayhemAthlete)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

4. Hinshaw Warm up ([Link]

v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE) - (Perform after the Strength)
5. Movement Prep/Activation and Increasing Heart Rate
2-3 sets
100m Jog
7 Ring Rows (Or body rows)
7 inchworms
10 hanging scap retractions
10 Air Squats

6. Workout Prep
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

SemiFinals & Games

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1. Crossover Symmetry Activation ([Link]

OR Banded 7s ([Link]
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation ([Link]

v=NfAbdabJ310&feature=[Link])
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Hinshaw Warm up ([Link]

v=VW42KKmjEZY&t=1s&ab_channel=CrossFit%C2%AE)
4. Movement Prep/Activation and Increasing Heart Rate
3 sets
100m Jog
7 Ring Rows (Or body rows)
7 inchworms
10 hanging scap retractions
10 Air Squats

5. Workout Prep
1 set (at workout pace)
50m Run
2 Strict pull ups
4 Push ups
6 Air Squats

6. Movement Prep - (Perform after the metcon)

1-2 Sets of Front Squat Skill Transfer Exercises ([Link]
v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-
lNT&index=8&ab_channel=MayhemAthlete)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Today's Lifting/Strength
*Open & QuarterFinals perform Front Squat and Deadlifts ONLY

*SemiFinals & Games lift BEFORE your metcon. Perform all lifts

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Week 9 Day 1
Video

Week 9 Day 1

In The Hole Front Squat 3-2-2-1-1

3 In the Hole Front Squat @ 7/10 RPE
2 In the Hole Front Squat @ 8/10 RPE
2 In the Hole Front Squat @ 9/10 RPE
1 In the Hole Front Squat @ 9.5/10 RPE
1 In the Hole Front Squat @ 10/10 RPE

Height should be set where Hip crease is right at or below parallel. Starting in a full squat, focus on keeping the
elbows high and core tight.

Explode out of the hole, smooth transition down and reset after each rep.

Scoring: Load

Athletes Notes

How to approach the percentages each day ([Link]

4&feature=emb_title&ab_channel=MayhemAthlete)

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Easy to use Max Calculator Spreadsheet ([Link]

ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
In the hole front squat ([Link]
How to approach the lifts
Record each set as your score for load

Example Sets
Set 1:
3 In the Hole Front Squat @ 7/10 RPE
-rest as needed-
Set 2:
2 In the Hole Front Squat @ 8/10 RPE
-rest as needed-
Set 3:
2 In the Hole Front Squat @ 9/10 RPE
-rest as needed-
Set 4:
1 In the Hole Front Squat @ 9.5/10 RPE
-rest as needed-
Set 5:
1 In the Hole Front Squat @ 10/10 RPE

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be lexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Strict Barbell Press & Alternating Single Arm Dumbbell Push Press: 5-4-3-2-1
5 Strict Barbell Press @ 6/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-

4 Strict Barbell Press @ 7/10 RPE

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20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-

3 Strict Barbell Press @ 8/10 RPE

20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-

2 Strict Barbell Press @ 9/10 RPE

20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-

1 Strict Barbell Press 10/10 RPE

20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)

Scoring: Load

Athletes Notes

How to approach the percentages each day ([Link]

4&feature=emb_title&ab_channel=MayhemAthlete)

Easy to use Max Calculator Spreadsheet ([Link]

ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
Shoulder Press ([Link]

Alternating Single Arm Dumbbell Push Press ([Link]

v=Kn3oZ9MNAhg&ab_channel=FunctionalBodybuilding)
How to approach the lifts

Record each set as your score for load

-Try to take no longer than 10-15 seconds to transition from the [rst movement into the second
movement. You can take your 60-90 seconds of rest at the end of each set before moving back to
movement one.
Example Sets
Set 1:
5 Strict Barbell Press @ 6/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-
Set 2:
4 Strict Barbell Press @ 7/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-
Set 3:
3 Strict Barbell Press @ 8/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-

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Set 4:
2 Strict Barbell Press @ 9/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)
-Rest as needed-
Set 5:
1 Strict Barbell Press 10/10 RPE
20 Alternating Single Arm Dumbbell Push Press (2x50s/2x35s) (10 each side)

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be lexible in our training while still getting stronger!
The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Deadlift on 2” Riser & Tall Box Jump: 9-7-5-3-1

9 Deadlifts on 2” riser @ 7/10 RPE
3 Tall Box Jumps
-Rest as needed-

7 Deadlifts on 2” riser @ 7.5/10 RPE

3 tall box jumps
-Rest as needed-

5 Deadlifts on 2” riser @ 8.5/10 RPE

3 tall box jumps
-Rest as needed-

3 Deadlifts on 2” riser @ 9/10 RPE

3 Tall box jumps
-Rest as needed-

1 Deadlift on 2” riser @10/10 RPE

3 tall box jumps

Scoring: Load

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Athletes Notes

How to approach the percentages each day ([Link]

4&feature=emb_title&ab_channel=MayhemAthlete)
Easy to use Max Calculator Spreadsheet ([Link]
ltqYmAJSYXFNhMAdHFD_TNNR4ozOx/view)
Deadlift ([Link]
How to approach the lifts
Record each set as your score for load
Base your RPE off of a 5 rep max deadlift, rather than a 1 rep max
-Try to take no longer than 10-15 seconds to transition from the [rst movement into the second
movement. You can take your 60-90 seconds of rest at the end of each set before moving back to
movement one.
Example Sets
Set 1:
9 Deadlifts on 2” riser @ 7/10 RPE
3 Tall Box Jumps
-Rest as needed-
Set 2:
7 Deadlifts on 2” riser @ 7.5/10 RPE
3 tall box jumps
-Rest as needed-

Set 3:
5 Deadlifts on 2” riseer @ 8.5/10 RPE
3 tall box jumps
-Rest as needed-
Set 4:
3 Deadlifts on 2” riser @ 9/10 RPE
3 Tall box jumps
-Rest as needed-
Set 5:
1 Deadlift on 2” riser @10/10 RPE
3 tall box jumps

WHAT IS RPE?
RPE means Rate of Perceived Exertion. We use this instead of giving exact percentages sometimes
to help you get more out of the lifting. On a “perfect day” your percentages for the lifting would
match up exactly with your RPE (example: 3x3 Snatches @70% 1RM would feel like 3x3 Snatches
@7/10 RPE).
Some days how you feel and your RPE may mean you decrease (or increase) your weights so that it
matches up with RPE, instead of feeling like you have to do the percentages exactly (examples 3x3
Snatches @7/10 RPE is harder today. So instead of using 70% 1RM (which would feel like 8/10 RPE,
you use 60-65% of your 1RM that day).
The reality is some days you feel great! And others you don’t. Either way, that is okay! The RPE scale
allows us to be lexible in our training while still getting stronger!

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The upside (especially on Saturdays) is you may feel great and get to hit weights beyond your
equivalent percentages (example: on a heavy single day @10/10 RPE, you hit a new max because
your new full effort is 105% of your 1RM

Murph

Video

21 6 1 MCMurph

Murph (Open Prep, QuarterFinals, SemiFinals & Games)

Partition the pull-ups, push-ups, and squats as needed. Start and [nish with a mile run. If you've got a twenty
pound vest or body armor, wear it.
• 1 mile Run
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

Scoring: Time

Athletes Notes

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TARGET SCORE
Target Time: 50 minutes
Time Cap: 1 hour 30 minutes

STIMULUS
Murph time! Honor our veterans and be thankful for our Freedom! This is always an aerobic piece
that we can test our mental toughness during.
How to Pace: GRIND into, PAIN CAVE! You’ve got to stay mentaly tough and stay moving.

How it should feel: MUSCULAR ENDURANCE into PAIN!!! Murph is total body fatigue eventually and
then it just hurts!

WORKOUT STRATEGY & FLOW

You may choose if you partition reps, do strict pull ups, and/or if you wear a vest. Rich will do strict
pull ups and wear a vest. Check the Live session to see if he goes partitioned or not!
Run: Consistent pace you can do the [rst and last mile at! Don’t come out hot.
Pull ups: Stick to manageable sets of 5-10 out of the gate. Keep the kip forceful and fast to save the
arms
Push ups: Start with smaller sets than you think you should! There’s nothing wrong with coming out
with sets of 3-5 fast sets every 15-20 seconds and doing bigger sets near the middle or end. Don’t
fry out!
Air Squats: Just stay moving as much as you can and grind through it! Keep weight mid foot and use
those glutes/hips! Mentally thinking of it in sets of 10-15 can help.

SCALING
Scale to [nish near the target score:
“Murph”
800m Run
50 Pull Up
100 Push Up
150 Squat
800m Run
*With or without a 20/14 Vest

Session 2: Warm Up/Total Session Time

Estimated Total Session Time:
1 Hour-1 Hour 30 Minutes (Everything Included)

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Crossover Symmetry Activation ([Link]

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OR Banded 7s ([Link]
v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMay
- perform 7 reps of each movement

2. Mayhem Hip Halo Activation ([Link]

v=NfAbdabJ310&feature=[Link])
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

3. Movement Prep/Activation and Increasing Heart Rate

2-3 Sets
500m Row
10 Banded Good Morning
10 Ring Rows
10 hanging knee raises
10 slamballs (moderate)
30 heavy single unders

4. Workout Prep
1 Set: (at workout pace)
3 Sandbag Cleans (At Workout weight)
1 Peg Board (Or rope climb sub)

Mayhem Latam

Video

21 5 31 MCFtMcHenry

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Mayhem Latam (SemiFinals & Games)

2 Sets:
15-12-9
Sandbag cleans (150/100)
3-2-1
Pegboards
*50 Heavy Double Unders after each round of pegboards
-Rest 1:1 between sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 7-8 minutes
Time Cap each set: 11 minutes

STIMULUS and GOALS

How to Pace: CHALLENGE! The stimulus for this workout is high intensity so try to maintain it. That's
what the mindset needs to be for these 3 movements. Move with a purpose, break when you have to
and try not to slow down.
How it should Feel: GASSY and GRIPPY! We know you will be tired after Murph but your volume has
been high and you are ready for this! Try to maintain intensity across the movements and each set!

WORKOUT STRATEGY & FLOW

Sandbag Cleans: Really try to attack these with keeping it to 1 rep every 7-10 seconds.
Peg Boards: Aim to keep these unbroken or fast singles throughout. Be ezcient in your climbing
form as your core is going to be more tired as the workout goes along.

SCALING
The SCALING aim to maintain fast movement with consistent round times.
Scaling option to [nish near the target score:
2 Sets:
12-9-6
Sandbag cleans (150/100)
3-2-1
Legless Rope Climbs
*30 Heavy Double Unders after each round of legless rope climbs
-Rest 1:1 between sets-

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Check out our Scaling and Substitution Movement Document Here!

([Link] for more recommendations!

Mayhem Ready: Gym Pain, Pt. 1: Blood Flow Restriction

Video

MayhemReady GymPainPt1BloodFlowRestriction

Mayhem Mindset Monday

Consistency Breeds Trust

Athletes Notes

Compete with emotion, not because of emotion. Emotion is a great [re starter, but it is not sustainable
fuel. If you allow yourself to get out of control emotionally, then your coaches, teammates, and
opponents will see your struggle and inconsistency as a weakness.
If you want to be trusted when the game is on the line, you must be able to capture negative emotions
and use it to generate the energy you need to give maximum effort with a clear mind. The adverse
physiological effects of out of control emotion include increased heart rate, erratic breathing, and loss
of [ne motor skills. Your performance will be negatively impacted!

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Be honest with yourself. If your ego drives your emotional outbursts or it's immature attention-seeking,
its time for you to grow and develop as a person. If your feelings are going to get the best of you, then
don’t lose it on the [eld or court. Go to the locker room or somewhere private and then let it go. Your
coaches and teammates need to stay present, task conscious, not distracted. Buy the solution, not the
emotion. When your anger or frustration get the best of you, it will bring out the worst in you.
The critical question here is who is in control, you or your emotions? Before you can control your
performance, you must be in control and intentional with your emotions. Do the personal development
work to develop a strategy and create some mindset tools so you can consistently compete with
emotion, not because of emotion.

Keep Coming Forward.

Jim Hensel
Visit [Link] for more resources.

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