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!
5 sets (new set every 4 minutes)
24 GHD Sit Ups
12 Strict Handstand Push Ups
12 Strict Pull Ups
*score time for each of these sets
3 sets
20 Weighted Russian Twists @ RPE 7/10 (10 each side)
-rest 30 secs-
Barbell Curl 21s @ RPE7/10
-rest 30 secs-
10 Dumbbell Tate Press @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
GHD Sit Up
Strict Handstand Push Up
Strict Pull Up
Dumbbell Russian Twist
Barbell Bicep Curl 21s
Dumbbell Tate Press
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!
()
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
Wall Sit/Bulgarian Split Squats (Checkmark)
5-6 sets
30 Second Wall Sit
-rest 30 secs-
10 DB Bulgarian Split Squats (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Wall Sit
Dumbbell Bulgarian Split Squats
Goblet Lateral Step Ups (Weightlifting Variable Reps & Sets)
5 sets
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 7/10 (24″)
-rest 1 minute between sets-
Athletes Notes
Goblet Hold Lateral Step Ups
Focus: Grab a dumbbell or kettlebell and hold it at chest level in a goblet position (close to your chest, elbows under the weight). Stand beside a sturdy box or bench (not in front of it). Place your inside foot (closest to the box) on top of the box. Drive through the foot on the box to lift your body laterally (sideways) onto the box. Bring the trailing leg up and stand fully at the top, hips extended. Lower yourself with control back to the floor — the same leg does most of the work. Repeat for all reps on one side, then switch.
Standing Barbell Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 sets
20 Standing Barbell Back Rack Calf Raise @ RPE 7/10
-rest 1 minute between sets-
Jefferson Curl (Weightlifting Variable Reps & Sets)
3 sets
8 Jefferson Curls @ RPE 6-7/10
-rest 1 minute between sets-
Athletes Notes
Jefferson Curl
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 (Time)
4 sets
30 Second Wall Sit
-rest 30 secs-
10 Bulgarian Split Squats (each side) @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 7/10 (24″)
-rest 30 secs-
20 Standing Barbell Back Rack Calf Raise @ RPE 7/10
Athletes Notes
Wall Sit
Dumbbell Bulgarian Split Squats
Goblet Hold Lateral Step Ups
Standing Barbell Back Rack Calf Raise