MACKAY MAYHEM 2025

Five Rounds of Mayhem

Format: 5 Rounds For Time
Time Cap: 16:00
Score: Fastest time to finish, or total reps completed at cap.

Divisions & Movements

RX
10 Synchro Burpees (Over Barrier)
10 Shared Bar Muscle Ups (BMU)
10 Synchro Toes-to-Bar (TTB)
10 Shared Snatches (50kg Male / 40kg Female)

Intermediate / Masters
10 Synchro Burpees (Over Barrier)
10 Shared Pull-Ups
10 Synchro Toes-to-Bar (TTB)
10 Shared Snatches (40kg Male / 30kg Female)

Everday
10 Synchro Burpees (Over Barrier)
10 Shared Low Rows (Rig)
10 Synchro Knee Tucks (Rig)
10 Shared Cleans (40kg Male / 25kg Female)

Workout Flow

1. Start Position: Athletes begin behind the barrier.
2. 3-2-1-GO: Complete 10 Burpees over the barrier.
3. Move to Rig: Perform the shared gymnastics movements (Bar Muscle Ups / Pull Ups / Low Rows).
4. Move to Core Movements: Complete the synchro core movements (Toes-to-Bar / Knee Tucks).
5. Move to Barbell: Perform the shared barbell reps (Snatch or Clean).
6. Repeat for 5 Rounds or until the time cap is reached.
7. Score: Time to complete the rounds or total reps completed at the cap.

Movement Standards

Burpees (Over Barrier)

• Full chest-to-ground at the bottom of the burpee.
• Jump or step over the barrier; both feet must clear.
• No rep if chest or thighs don't touch the ground, or both feet don’t clear the barrier.

Shared Gymnastics (BMU / Pull-Ups/ Low Rows)
Shared: Reps are accumulated between athletes, with only one working at a time.

• Bar Muscle Ups (BMU): Full extension below the bar to support above the bar, with elbows locked.
• Pull-Ups: Chin must clearly break the horizontal plane of the bar at the top. Full arm extension required at the bottom.
• Low Rows: Feet must be under the rig, body straight, and pull chest to bar/rings, with full extension at the bottom.

Synchro Toes-to-Bar (TTB) / Knee Tucks
Synchro: Both athletes must complete the rep at the same time.

• Toes-to-Bar (TTB): Both feet must touch the bar between the hands, with arms fully extended at the bottom.
• Knee Tucks: Both athletes must raise their knees above the hip crease simultaneously, with arms extended at the bottom.

Shared Snatches / Cleans
Shared: Reps are accumulated between athletes, with only one working at a time.

• Snatch: From ground to overhead in one motion, arms locked, with control shown at the top.
• Clean: From ground to shoulders, with elbows in front of the bar and hips and knees extended at the top.

MAYHEM OVERHEAD

Part A – Heavy Overhead (90s Time Cap)

Each athlete has just one chance to establish their 3-rep max Shoulder to Overhead.

• You’ll have 90 seconds total to go for your lift.
• Complete all 3 reps for maximum credit.
• If you only make 2 reps, those 2 count toward your total.
• Your team’s score = combined weight lifted across all athletes.

This is where strategy matters — go too light and leave kilos on the floor, go too heavy and risk missing out altogether.

MAYHEM OVERHEAD

Part B – Synchro Snatch Showdown (3 Min Time Cap)
Straight into a sprint-style grind, teams will hit max alternating synchro dumbbell snatches.

• Athletes must lock out overhead together at the top for each rep to count.
• Score = total completed reps across the team.

Dumbbell Standards:

RX Male, Masters Male & Intermediate Male – 22.5kg
RX Female, Masters Female, Intermediate Female & Male Beginner – 15kg
Female Beginner – 10kg

MINI MAYHEM
BURNOUT

(BENCH PRESS + PLATE STEP UPS)

Format: 1:30 ON // 1:30 OFF – Rotate through all rounds
Total: 8 Rounds (4 per athlete)
Score = total plate step-ups completed.

MOVEMENT FLOW

• Begin with dumbbell(s) on the floor (picked up unassisted).
• First bench press rep begins locked out above chest in a neutral grip.
• Complete required bench press reps for your division.
• Move to the box → select one plate (same plate must be used for the entire round).
• Perform plate step-ups holding the plate overhead until time expires.

DIVISION STANDARDS

Ages 7–9

Bench: 10 reps
Equipment: 1 x DB (weight TBA), 16” box, 2.5kg plate

Ages 10–12

Bench: 18 reps
Equipment: Male: 2 x DBs, 16” box, 5kg plate
Female: 1 x DB, 16” box, 2.5kg plate

Ages 13–15

Bench: 18 reps
Equipment: Male: 2 x 10kg DBs, 20” box, 10kg plate
Female: 1 x 10kg DB, 20” box, 5kg plate

MOVEMENT STANDARDS

Bench Press

• Dumbbell(s) start at chest in neutral grip.
• Rep begins with arms extended above chest.
• Lower DB(s) until elbows break 90°, then press back to full lockout.
• No Rep if: depth not achieved, elbows not locked out, or DB(s) not under control.

Plate Step-Ups

• Plate must be locked out overhead before stepping onto the box.
• 7–9 yrs Division : If the athlete cannot hold the plate overhead, they may hold it at chest level instead.
• Both feet must make contact on top of the box before stepping down.
• No Rep if: Plate not held overhead (or chest for 7–9 yrs).
  Incomplete step-up (both feet not fully on top of the box).

STEP INTO MAYHEM!

Format: 1:30 ON // 1:30 OFF – Rotate through all rounds
8 Rounds Total (4 per athlete)

Divisions & Bench Reps

RX: 25 bench press @ 2 × 22.5kg (M) / 2 × 15kg (F) – 20” Box
Masters: 18 bench press @ 2 × 22.5kg (M) / 2 × 15kg (F) – 20” Box
Intermediate: 18 bench press @ 2 × 22.5kg (M) / 2 × 15kg (F) – 20” Box
Everyday: 18 bench press @ 2 × 15kg (M) / 2 × 10kg (F) – 20” Box

Plate Options & Scoring
Choose your plate wisely — lighter = more reps, heavier = more points:

20kg → 4 points per rep
15kg → 3 points per rep
10kg → 2 points per rep
5kg → 1 point per rep

Movement Flow

1. Start with dumbbells on the floor (picked up unassisted).
2. First bench press rep begins locked out above the chest in a neutral grip.
3. Complete the required bench press reps for your division.
4. Move to the box → select one plate (must use the same plate for the entire round).
5. Plate must be taken overhead before stepping up.
6. Perform max plate overhead step ups in the remaining time.

Overhead Standards

• Position: Plate must be held overhead — it cannot rest on your head.
• Arms: Arms do not have to be fully extended. Bent arms are allowed, but the plate must stay overhead.
• No Rep: If the plate drops forward, sits on the head, or clearly isn’t held overhead.
• Athlete Note: You can hold it with bent arms, but fair warning — it’s going to smash your wrists and burn you out fast!

The Mayhem Pair (deads + thrusters = dirty duo)

Format: 6:00 Time Cap
Complete the workout for your division.
Score = fastest finish time OR total reps completed at the cap.

Athletes may swap at any time. All movements are synchronised (synchro).

DIVISIONS & REPS

RX

Male: Deadlift 2 x DB 15kg + Thruster barbell 40kg  
Female: Deadlift 2 x DB 10kg + Thruster barbell 30kg
Reps: 21 – 15 – 12 – 9 – 6 - (SYNCHRO)

Intermediate / Masters

Male:  Deadlift 2 x DB 15kg + Thruster barbell 40kg
Female:  Deadlift 2 x DB 10kg + Thruster barbell 30kg
Reps: 15 – 12 – 9 – 6 - (SYNCHRO)

Everyday

Male: Deadlift barbell 20kg + Thruster barbell 20kg 
Female: Deadlift barbell 15kg + Thruster barbell 15kg
Reps: 15 – 12 – 9 – 6 - (SYNCHRO)

WORKOUT FLOW

The rep scheme alternates between deadlifts and thrusters.

• Start with 21 deadlifts, then complete 21 thrusters.
• Move on to 15 deadlifts, then 15 thrusters.
• Continue in this pattern until all rep sets are done or the cap is reached.

MOVEMENT FLOW

• Athletes report to warm-up area 10 min before heat.
• Line up on competition floor 3 min before start.
• Set up lane: thruster bar at the front, DBs beside the bar, deadlift bar 2m behind.
• At “3, 2, 1… GO!” begin with deadlifts, then move to thrusters as per rep scheme.

MOVEMENT STANDARDS

Thruster

• Barbell begins on the floor.
• Athlete must squat below parallel (hip crease below knee).
• In one motion, drive barbell overhead to full lockout:
• Knees, hips, and elbows fully extended.
• Bar stacked directly over shoulders, midline, and heels.
• No pause at shoulders permitted (must be a continuous movement).
• Synchro Standard: both athletes must reach the bottom of the squat together and achieve full lockout overhead together for the rep to count.
• No Rep if: squat is shallow, bar not locked overhead, bar is re-dipped, or synchro timing is not met.

Deadlift

• Reps start from the floor each time.
• DBs/barbell must be lifted until:
• Hips and knees fully extended.
• Shoulders behind the bar/DBs at the top.
• No bouncing reps or resting DBs/barbell on thighs.
• Synchro Standard: both athletes must reach full hip and knee extension together at the top of each rep for it to count.
• No Rep if: hips not locked out, shoulders rounded forward, DBs/barbell not controlled to the floor, or synchro timing is not met.