Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (Checkmark)
INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
25-20-15-10
GHD Sit Ups
4-3-2-1
Rope Climb
-rest 3 minutes-
25-20-15-10
Deficit Push Ups (4″/2″)
4-3-2-1
Rope Climb
-rest 3-5 minutes-
3 sets
10 Bodyweight Ring or Bar Dips
-rest 30 secs-
10 Seated Incline Bench Curls (both arms, same time) @ RPE 7/10
-rest 30 secs-
20 Alternating Leg V Ups
-rest 1 minute between sets-
Athletes Notes
GHD Sit Up
Rope Climb
Deficit Push Ups
Bar Dips
Strict Ring Dip
Incline Dumbbell Curls
Alternating Leg V Ups
INSTRUCTIONS
These exercises are designed to give you a good “pump” for the day. It’s a mix of bodybuilding-type movements, CrossFit-type structure and/or movements and aerobic work.
The intensity is designed to be moderate! This is so you can come in and do a workout to get a “pump”, sweat a little and get out of breath. Ideally, you can also do it with friends!
Many of these exercises are drawn from or built on recent workouts by Rich. You can come and do them on a day when you don’t feel like doing as much intensity with our other more CrossFit-based pieces, or when you want to change up your bodybuilding style. Have fun with them!
Don’t do this exercise with the rest of the bodybuilding track. It’s meant to be performed alone for the day. We recommend performing these exercises as the ONLY bodybuilding for that day and the next day (for example, if you do the 3 functional push-ups in a week, we don’t recommend doing any other bodybuilding exercises, except the 3 power lifts – Squat, Deadlift & Press).
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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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
Lower Push 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
Barbell Back Squats/Sled Push (10 Rounds for weight)
10 sets
10 Barbell Back Squats @ RPE 6.5/10
-rest 30 secs-
20yd Sled Push @ RPE 7/10
-rest 1 minute between sets-
*score is Barbell Back Squat load. Log sled push weight in notes
Athletes Notes
Back Squat
Sled Push
Choose a weight you can safely do for 10 reps but is challenging for the first set. 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.
Front Foot Elevated DB Split Lunge (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: Set up a small platform. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
5 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Front Foot Elevated Lunge
Choose a weight you can safely do for 10 reps but is challenging for the first set. 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.
Standing Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
5 sets
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Weighted Calf Raises DBs Farmer Hold
Stand tall with arms fully extended by your sides. Keep your chest up, shoulders back, and core braced. Feet hip-width apart. Toes can be straight or slightly turned out. Push through the balls of your feet to lift your heels off the ground. Rise as high as possible onto your toes — squeeze your calves at the top. Hold at the top for 1–2 seconds to maximize calf engagement. Lower your heels under control back to the floor. Optionally go below parallel by standing on a plate or step for more range of motion.
Lower Push 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
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 – Lower Push (Checkmark)
5 sets
10 Barbell Back Squats @ RPE 6.5/10
-rest 30 secs-
20yd Sled Push @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 (each leg) Double Dumbbell Front Foot Elevated Split Squats (4″ elevation) @ RPE 6/10
-rest 30 secs-
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Back Squat
Sled Push
Double Dumbbell Front Foot Elevated Lunge
Weighted Calf Raises DBs Farmer Hold