Weekly Program
KW 32 · 08.03 – 08.09 (Week 1 of new training cycle)
Hi everyone,
here's a look at what's coming up in next week's programming.
Weekly Programming Overview
On Monday, we're kicking off our next Monthly Challenge: the 2-Minute Bench Press Test.
We're also starting a brand-new strength cycle next week with 8-rep Front Squats and Push Presses. These sessions will establish the baseline numbers you'll continue building on over the following several weeks. Choose challenging loads, but make sure you still have one or two good reps left in the tank. The focus is on finding strong, high-quality starting points for the new cycle.
On Friday, we'll work on wall walk efficiency drills to help you feel more confident upside down while improving body awareness, shoulder stability, and control. We'll also spend time refining your barbell mechanics throughout the week before putting those skills into practice in the workouts.
Next week offers a great mix of everything Mayhem Programming is known for: strength, gymnastics, Olympic weightlifting, conditioning, barbell cycling, and partner training. Expect everything from longer aerobic efforts and repeat sprint intervals to classic CrossFit-style conditioning. It's a fun and balanced week designed to keep things varied while building well-rounded fitness.
The main goal for next week is to lay the foundation for what's ahead. Make sure to record your Monthly Challenge result and your baseline strength scores so you can track your progress over the coming weeks.
Have a great week of training and enjoy the new cycle!
Your CrossFit 40477 Team
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Hallo zusammen,
hier ein Blick auf das Programm der kommenden Woche.
Programm-Überblick
Am Montag starten wir unsere nächste Monatschallenge: den 2-Minuten-Bankdrück-Test.
Außerdem beginnen wir nächste Woche einen brandneuen Kraftzyklus mit 8er-Front-Squats und Push Presses. In diesen Einheiten legt ihr die Ausgangswerte fest, auf denen ihr in den kommenden Wochen aufbaut. Wählt herausfordernde Gewichte, behaltet aber ein bis zwei saubere Wiederholungen in Reserve. Der Fokus liegt darauf, starke, hochwertige Startpunkte für den neuen Zyklus zu finden.
Am Freitag arbeiten wir an Wall-Walk-Effizienz-Drills, damit ihr euch über Kopf sicherer fühlt und gleichzeitig Körpergefühl, Schulterstabilität und Kontrolle verbessert. Außerdem verfeinern wir die ganze Woche über eure Langhantel-Mechanik, bevor ihr diese Skills in den Workouts anwendet.
Nächste Woche bietet einen tollen Mix aus allem, wofür Mayhem Programming bekannt ist: Kraft, Gymnastics, olympisches Gewichtheben, Conditioning, Barbell Cycling und Partner-Training. Erwartet alles von längeren aeroben Einheiten über wiederholte Sprint-Intervalle bis hin zu klassischem CrossFit-Conditioning. Eine abwechslungsreiche, ausgewogene Woche, die vielseitige Fitness aufbaut.
Das Hauptziel nächste Woche: die Grundlage für das zu legen, was vor uns liegt. Haltet euer Monatschallenge-Ergebnis und eure Baseline-Kraftwerte fest, damit ihr euren Fortschritt über die kommenden Wochen verfolgen könnt.
Habt eine großartige Trainingswoche und viel Freude mit dem neuen Zyklus!
Euer CrossFit 40477 Team
CrossFit
Workout Types — the day's stimulus
SprintAll-out and short — move aggressively from the first rep and hold on.
SteadyA sustainable, controlled pace you can hold the whole way — no big spikes (~RPE 7).
GrindLonger and relentless — settle into a strong pace and grind through the fatigue.
Pain CaveHigh intensity that gets deep and uncomfortable — pace it smart and keep moving.
ChallengeA test of something specific — heavier loading, a harder skill, or a benchmark effort.
Monday08.03
Burpees, Hang Cleans & Push-Ups
Challenge
Strength / Skill
"August Monthly Challenge" — 2:00 AMRAP: Max Bench Press (70/42.5 kg). Score: total reps. (Ind 60/37.5 · Lib 52.5/35 kg)
Workout — Freedom (RX)
5 Sets · 2:00 AMRAP:
10 Lateral Burpee Over Bar
10 Hang Power Cleans (70/47.5 kg)
Max Push-Ups in the remaining time
-Rest 1:00 between sets-
Scored by total reps
Tuesday08.04
Run · Toes-to-Bar · Thrusters
Grind
Strength / Skill
On a 12:00 clock — build to a heavy 8-rep Front Squat (new cycle baseline). Score: Weight.
Workout — Freedom (RX)
2 Rounds for Time:
800 m Run
50 Toes to Bar
25 Thrusters (52.5/35 kg)
Scored by Time
Wednesday08.05
25:00 AMRAP: Bike, Step-Overs, Lunges, DUs
Grind
Workout — Freedom (RX)
AMRAP 25:00:
30/25 cal Air Bike
40 Alternating Lateral Box Step-Overs (60/50 cm)
50 Walking Lunges
60 Double-Unders
Scored by total rounds + reps
Thursday08.06
EMOM: Deadlift · Power Clean · S2OH
Challenge
Strength / Skill
On a 10:00 clock — build to a heavy 8-rep Push Press (new cycle baseline). Score: Weight.
Workout — Freedom (RX)
10 Sets · every 2:00:
5 Deadlifts
4 Power Cleans
3 Shoulder to Overhead
*Complete each set in :25–:45. Build across sets or hold one weight (athlete's choice).
Scored by your slowest (lightest) set
Friday08.07
Wall Balls, Row & Wall Walks
Pain Cave
Workout — Freedom (RX)
3 Rounds for Time:
30 Wall Balls (9/6 kg)
20/16 cal Row
8 Wall Walks
-Immediately into-
3 Rounds for Time:
15 Wall Balls (9/6 kg)
15/12 cal Row
4 Wall Walks
Scored by total time
Saturday08.08
Partner: Burpee Box Jump Overs, Pull-Ups & DB Snatch
Steady
Strength / Skill
On an 8:00 clock — build to a heavy DB Snatch (both arms). Score: Weight.
Workout — Freedom (RX)
Teams of 2 · on a 15:00 running clock:
50 Burpee Box Jump Overs (60/50 cm)
100 Pull-Ups
50 Burpee Box Jump Overs (60/50 cm)
Max-rep Dumbbell Snatch (32.5/22.5 kg) in the remaining time
*Complete in order; split work as needed.
Scored by total DB Snatch reps
Sunday08.09
5 Rounds: Run & GHDs
Challenge
Strength / Skill
Every 1:00 (9:00): Min 1 — 100 m Run; Min 2 — :50 Single-Unders; Min 3 — :50 GHD Skill (Freedom: GHD Sit-Ups, 10 max). No Measure.
Workout — Freedom (RX)
5 Rounds for Time:
400 m Run
20 GHDs (or Stick Sit-Ups)
Scored by Time
Cool Down / Optional Accessory
Monday 08.03
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Lacrosse Ball Pec (each) + 1:00 Lacrosse Ball Tricep (each) + 2:00 Box PVC Shoulder Stretch.
Accessory: 3–4 sets: 20 Banded Chest Fly + 20 Banded Rows. Rest as needed.
Tuesday 08.04
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 2:00 Active Prayer to Cobra Stretch.
Accessory: "Holding JT" — accumulate 1:30 / 1:00 / :30 of: Handstand Hold, Plank Hold (elbows), Top of Ring Dip Hold (in that order; break as needed).
Wednesday 08.05
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 1:00 Couch Stretch (each) + 1:00 Pigeon Pose (each) + 1:00 Lacrosse Ball Feet (each).
Accessory: 3–4 sets: 6–10 Strict Toes to Bar + 10 Standing Banded Pallof Press (each side). Rest as needed.
Thursday 08.06
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Foam Roll Low Back + 1:00 Banded Hamstring Stretch (each) + 1:00 Banded Tricep Stretch (each).
Accessory: 3–4 sets: 10 Farmers-Hold DB Box Step-Ups (each side) + 15 Standing DB Farmers-Hold Calf Raises @ RPE 8. Rest as needed.
Friday 08.07
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Couch Stretch (each) + 1:00 Lacrosse Ball Shoulders (each).
Accessory: For Quality — max-time Front Rack Sandbag Hold @ RPE 8 (10:00 cap). Sub: odd object / double-DB front hold / KB — pick a weight you can hold 2:00+.
Saturday 08.08
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 4:00 clock: 1:00 Pigeon Pose (each) + 1:00 Barbell Forearm Smash (each).
Accessory: 3 sets: 25 KB Side Bends (each side) @ RPE 7 + :45 Side Plank (each side). Rest as needed.
Sunday 08.09
Cool Down: For Quality — 3:00–5:00 easy cardio, then on a 6:00 clock: 2:00 Cobra Stretch + 1:00 Lacrosse Ball Feet (each) + 1:00 Lacrosse Ball Calves (each).
Accessory: Tabata (8 sets · 4:00): :20 Hip Extensions (or Supermans) / :10 rest.
Specialty Classes
TuesdayGymnastics
Pull — W4D1: Lat Compression & Hollow
B — Strict Pull-Ups to Max Height
ThursdayGymnastics
Conditioning — W4D2: Hinge
WeightliftingJerk
Focus: Jerk. Percentages are of your 1RM Jerk (1RMJ) or 1RM Clean (1RMC) as noted.
Jerk Balance
3 × 3-2-1 · 75%, 85%, 90% 1RMJ
Paused Jerk Dip + Jerk Dip
3 × (2+2) · 85%, 90%, 95% 1RMJ
Isometric Front Squat Hold (⅛ Squat)
EMOM 4 · 7s hold · 110%, 115%, 120%, 125% 1RMC
Split Jerk
4 × 3-2-1-1 · 87.5%, 92.5%, 95%, 97.5% 1RMJ
Optional — EMOM 8: 2 Front Squats + 4 Back Squats
4×2 + 4×4 · 90%, 95%, 97.5%, 100% 1RMC
Optional — EMOM 10: 2 Strict Press in Jerk + 4 Tempo Shoulder Shrug
5×2 + 5×4 · 70%–80% 1RMJ
Strength Class
Full programming, loads & accessories are on BTWB.
CrossFit 40477 · Weekly Program · Scaling provided by your coaches in class (details available on BTWB)
