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!
12 minute AMRAP
300m Row
12 Chin Ups (supinated grip)
9 Dumbbell Bench Press (2×70/50)
4 sets
10 Spider Curls (both arms, same time) @ RPE 7/10
10 Dumbbell Rollovers @ RPE 7/10
20 Alternating Leg V Ups (10 each side)
-rest 1 minute between sets-
Athletes Notes
Chin Ups
Dumbbell Bench Press
Spider Curls
Dumbbell Rollovers
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
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
5-6 sets
:10 Overcoming Isometric Back Squat @ RPE 9-10/10 (empty bar)
-rest 30 secs-
12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 1 minute between sets-
*score is Bulgarian Split Squats (weight of single DB)
Athletes Notes
Overcoming Isometric Back Squat
Dumbbell Bulgarian Split Squats
Goblet Hold Box Step Downs (Weightlifting Variable Reps & Sets)
5 sets
10 Goblet Hold Box Step Downs (per side) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Goblet Hold Single Leg Step Down
Use a box, platform, or step around 12 inches (start low, increase as strength improves). Hold a dumbbell or kettlebell in a goblet position, elbows under the weight. Weight held at chest level. Core tight, chest up. Stand on the box with one foot, the other foot hanging off the edge.
Execution:
Stand tall on the working leg, holding the weight in front (goblet style). Begin lowering yourself slowly by bending the knee and hip of the standing leg. Allow the non-working leg to descend and lightly tap the heel on the floor (or hover slightly above). Keep your knee tracking over your toes, and torso upright. Push through your heel/midfoot to return to standing.
Standing Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
5 sets
20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)
-rest 1 minute between sets-
Athletes Notes
Weighted Calf Raises DBs Farmer Hold
Find a sturdy step, block, or platform. Stand on the edge so that only the balls of your feet and toes are on the platform, and your heels hang freely off the edge. Keep feet about hip-width apart for balance.
Execution:
Start with your heels lowered below the level of the platform — you should feel a stretch in your calves. Push through the balls of your feet and raise your heels as high as possible, contracting your calves fully. Pause at the top for a second or two to maximize contraction. Slowly lower your heels back down past the level of the platform to stretch the calves. Repeat for desired reps.
GHD Back Extensions (Checkmark)
5 sets
10 GHD Back Extensions with :20 isometric hold at top of last rep
-rest 1 minute between sets-
Athletes Notes
Back Extensions
Isometric Back Extension Hold
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
:10 Second Overcoming Isometric Back Squat @ RPE 9-10/10 (empty bar)
-rest 30 secs-
12 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 30 secs-
20 2″ Toe Elevated Standing Calf Raises @ RPE 7/10 (farmers hold DBs)
-rest 1 minute between sets-
3 sets
10 Goblet Hold Box Step Downs (each side) @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Overcoming Isometric Back Squat
Dumbbell Bulgarian Split Squats
Goblet Hold Single Leg Step Down
Weighted Calf Raises DBs Farmer Hold