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
Legs and Core Day Warm Up (No Measure)
1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. 2-3 sets
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Dumbbell Walking Lunge (Weightlifting Variable Reps & Sets)
5-6 sets
10 Dumbbell Farmers Hold Walking Lunges Steps (10 each side) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Focus: Lunges should be done for quality, not for weight. Hold a dumbbell in each hand by your side. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
Pause Goblet Squat (Weightlifting Variable Reps & Sets)
5-6 sets
12 Pause Goblet Squat (3 second pause at bottom) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Tempo Pause Goblet Squat
Jefferson Curl (Weightlifting Variable Reps & Sets)
3 sets
10 Jefferson Curl @ RPE7/10
-rest 1 minute between sets-
Athletes Notes
Jefferson Curl
As the sets progress this weight should becoming progressively harder (finishing around RPE8-9/10 by the last set). If the weight doesn’t become challenging enough by the end add a set or two on the back end at a higher weight.
GHD Sit Ups (Checkmark)
4 sets
25 GHD Sit Ups
-rest 1 minute between sets-
Athletes Notes
GHD Sit Up
Legs and Core Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch Stretch