Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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RPE Scale (No Measure)
We want the programmed RPE to be based off of our first few sets. Naturally as we get later into the sets what once felt like a 5/10 RPE will begin to get more difficult, but should remain doable and safe for all sets.
**RPE = Rate of Perceived Exertion**
RPE 10 = 0 reps left (max effort)
RPE 9.5 = Maybe 1 rep left
RPE 9 = 1 rep left
RPE 8.5 = 1-2 reps left
RPE 8 = 2 reps left
RPE 7 = 3 reps left
RPE 6.5 = 4 reps left
RPE 6 = 6+ reps left
RPE 5.5 = 8+ reps left
RPE 5 = 10+ reps left
Upper Pull Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Strict Chin Ups (Time)
6-8 sets
6 Strict Chin Ups (supinated)
-rest 1 minute between sets-
*score is total time
Athletes Notes
Chin Ups
Focus: Chin ups should be done with a supinated (underhand grip). Athletes should use a band across the rig if assistance is needed for quality reps.
Single Arm Dumbbell Row (Weightlifting Variable Reps & Sets)
5 sets
10 Single Arm Dumbbell Row (each side) @ RPE 6/10
-rest 1 minute between sets-
Crush Grip Dumbbell Curl (Weightlifting Variable Reps & Sets)
3-5 sets
10 Crush Grip Dumbbell Curls @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Crush Grip Dumbbell Bicep Curl
Focus: In a standing position, take a DB and grasp it with both hands around the heads. Palms will be facing each other pressing in on either side of the dumbbell. Curl the DB up and then lower, stopping just before tension is lost in the biceps.
DB Spider Curls (Weightlifting Variable Reps & Sets)
*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.
3-5 sets
16 Spider Curls (8 each side) @ RPE 6/10
-rest 1 minute between sets-
*alternate arms
Feet Anchored Sit Ups (Checkmark)
4 sets
30 Feet Anchored Sit Ups
-rest 1 minute between sets-
Athletes Notes
Dumbbell Feet Anchored Sit Up
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. These are very similar to “Mini Pumps” in the past. Now they will vary a bit more with reps, sets, rest time, etc.
Mini-Pump – Upper Pull and Core (Checkmark)
5 sets
6 Strict Chin Ups (supinated grip)
8 Single Arm Dumbbell Row @ RPE 6/10 (each side)
-rest 1 minute between sets-
5 rounds for time:
16 Spider Curls (8 each side) @ RPE 7/10
20 Feet Anchored Sit Ups
Athletes Notes
Chin Ups
Single Arm Dumbbell Row
Spider Curls – alternate arms
Dumbbell Feet Anchored Sit Up
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal Stretch