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!
21 GHD Sit Ups
9 Bar Muscle Ups
-rest 1 minute-
9 Bar Muscle Ups
21 GHD Sit Ups
-rest 2 minutes-
3 sets
8 Strict Toes to Bar
-rest 30 secs-
10-12 Barbell Curls @ RPE 7/10
-rest 30 secs-
20 Weighted Russian Twists @ RPE 7/10 (10 each side)
-rest 30 secs-
10-12 Barbell Skull Crushers @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
GHD Sit Up
Bar Muscle Ups
Strict Toes to Bar
Barbell Bicep Curl
Russian Twists
Barbell Skull Crushers
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)
6 sets
8 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 30 secs-
12 Bodyweight Bulgarian Split Squats (each side)
-rest 1 minute between sets-
Athletes Notes
Dumbbell Bulgarian Split Squats
Bodyweight Bulgarian Split Squat
Flow
8 Dumbbell Bulgarian Split Squats – right leg
8 Dumbbell Bulgarian Split Squats – left leg
-rest 30 secs-
12 Bodyweight Bulgarian Split Squats – right leg
12 Bodyweight Bulgarian Split Squats – left leg
-rest 1 minute-
repeat for 6 total sets
Spanish Squat (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: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
5 sets
10 Goblet Hold Spanish Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Goblet Hold Spanish Squats
Glute Bridges/Standing Calf Raises (Checkmark)
4 sets
15 Banded Glute Bridges
-rest 30 secs-
20 Toe Elevated Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Banded Deficit Glute Bridge – no deficit
Weighted Calf Raises DBs Farmer Hold with toes elevated on small plate or edge of mat
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
8 Dumbbell Bulgarian Split Squats (each side) @ RPE 7/10
-rest 30 secs-
12 Bodyweight Bulgarian Split Squats (each side)
-rest 1 minute between sets-
4 sets
10 Goblet Hold Spanish Squats @ RPE 7/10
-rest 30 secs-
20 Toe Elevated Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Dumbbell Bulgarian Split Squats
Bodyweight Bulgarian Split Squat
Goblet Hold Spanish Squats
Weighted Calf Raises DBs Farmer Hold with toes elevated on small plate or edge of mat