Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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 & Core Warm Up (No Measure)
3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extensions (light band – fast reps)
-into-
3 rounds:
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Athletes Notes
Focus: Move with intention and focus on each movement you are performing
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
Deficit Pushups
*Rest 1:00-1:30 b/t sets
Focus: Set up 3 plates on the floor. Two plates should be positioned under the hands and one plate positioned under the feet. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit Push-ups if you can perform regular Push-ups without assistance. Recommended deficit is 45lb hi-temp plates.
5 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Ring Row – Feet Elevated
*Rest 1:00-1:30 b/t sets
Focus: Athletes will need a set of rings and some type of item (bench, box, or stacked plates) to elevate their feet. Rings should be set up so that the bottom of the rings are at the top of the athlete’s hip when standing. Foot platform should be at a height that allows athlete to be completely parallel when athletes are at the top of the rep (with rings making contact with the outside of the chest). Another measurement that typically works is using a platform that is right at knee level. Athlete should lie back hanging from rings with straight legs on their elevated platform and row until rings make contact with the outside of the chest. Core should stay engaged and legs straight. Athletes should avoid “kipping” the rep.
5 sets: 10 reps – RPE 8
*Rest 1:00-1:30 b/t sets
Tricep Dips
*Rest 1:00-1:30 b/t sets
Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). 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 bars or one foot can be placed on the floor to assist.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Alternating DB Curl
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
3 sets: 15 reps (each) – RPE 7
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip French Press
*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.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Dumbbell Waiter Hold Curl
*Rest 1:00-1:30 b/t sets
Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Core Work (4 Rounds for time)
4 sets:
10 Strict TTB
:30 sec Side Plank (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 2:00 b/t sets
Athletes Notes
Strict Toes to Bar
Forearm Side Plank
Alternating Leg V-Up
V-ups
Face Up Chinese Plank
Single Arm Overhead Dumbbell Hold
Cooldown/Mobility (Checkmark)
1 min seal pose
1 min bicep stretch on wall
1 min tricep smash (each side)
Athletes Notes
Seal Stretch
Bicep Stretch on the Wall
Tricep Smash
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 (4 Rounds for time)
4 rounds:
10 Deficit Pushups @ moderate weight RPE 7
10 Ring Row – Feet Elevated @ moderate weight RPE 7
10 Standing KB Crush Grip French Press @ moderate weight RPE 7
10 Single Dumbbell Waiter Hold Curl @ moderate weight RPE 7
10 Strict TTB
:30 sec Side Plank (each side)
10 Alt. V-Ups + V-Up
1 min Chinese Plank
:45 sec Overhead DB Hold (each side)
*Rest 3 minutes b/t rounds
Athletes Notes
Deficit Pushups
Ring Row – Feet Elevated
Standing KB Crush Grip French Press
Single Dumbbell Waiter Hold Curl
Strict Toes to Bar
Forearm Side Plank
Alternating Leg V-Up
V-ups
Face Up Chinese Plank
Single Arm Overhead Dumbbell Hold