Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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.
Arms and Core Warm-up (Checkmark)
3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extenstions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Demo Videos
Banded bicep curls (light band – fast reps)
Banded tricep extensions (light band – fast reps)
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Banded Pushups (5 sets: 10 reps – RPE 7)
*Rest 1:00-1:30 b/t sets
Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
Chin-ups (5 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Chin-ups should be done with a supinated (underhand grip). Rep is completed when chin passes the plane of the bar. Athletes should use a band across the rig if assistance is needed for quality reps.
Ring Dips (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Dips will be performed on rings set at a height that you can keep your feet off the ground. Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the rings or one foot can be placed on the floor to assist.
Standing Alternating DB Hammer Curl (4 sets: 10 reps (each side) – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
Inverted Skull Crusher (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
DB Spider Curls (4 sets: 10 reps – RPE 7)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
Core (Time)
4 Rounds
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Strict Sit Up
Pulse Ups
V ups
Full Copenhagen Plank
—-scale to: Half Copenhagen Plank
KB Front Racked/ Overhead Carry
Cooldown/Mobility (Checkmark)
1 min Seal Pose
1 min Bicep Stretch on Wall
1 min Tricep Smash (each side)
Mayhem Mini-Pump
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.
Arms and Core (Time)
4 rounds:
10 Banded Pushups @ moderate weight RPE 7
10 Chin-Ups @ moderate weight RPE 7
10 Inverted Skull Crusher @ moderate weight RPE 7
10 DB Spider Curls @ moderate weight RPE 7
15 Strict Abmat Situps (hands next to head or across chest)
15 Pulse Ups
10 V-ups
30 sec Copenhagen Plank (each side)
20 KB Front Rack Marches (each side)
*Rest 3 minutes b/t rounds
Scoring: Time
Demo Videos
Banded Pushups
Chin Ups
Inverted Skull Crusher
DB Spider Curls
Strict Sit Up
Pulse Ups
V ups
Full Copenhagen Plank
—-scale to: Half Copenhagen Plank
KB Front Racked/ Overhead Carry