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!
6 rounds for time
100ft Farmers Carry (2×100/2×70)
20 Push Ups
2 Legless Rope Climbs
*Odd rounds women do 2 Legless Rope Climbs, even rounds women do 1 Legless Rope Climb
3 sets
15 Kettlebell Side Bends @ RPE 7/10 (each side)
-rest 30 secs-
12 Dumbbell Tate Press @ RPE 6/10
-rest 1 minute between sets-
3 sets
:30 second Hanging Knee Raise Hold
-rest 30 secs-
12 Concentration Curls (12 each side) @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Farmer’s Carry
Push Ups
Legless Rope Climb
Kettlebell Side Bends
Tate Press
Hanging Knee Raise Hold
Concentration Curl
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
Front Squat (Weightlifting Variable Reps & Sets)
10 sets
10 Barbell Front Squats @RPE 6/10
-rest 30 secs-
20yd Sled Push @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Front Squat
Sled Push
Double Kettlebell Front Rack Walking Lunge (Weightlifting Variable Reps & Sets)
5 sets
20 Double Kettlebell Front Rack Lunge Steps @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
Athletes Notes
Double Kettlebell Front Rack Walking Lunges
Seated Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
4 sets
20 Seated Dumbbell Calf Raises @ RPE 7/10
-rest 1 minute between sets-
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)
5 sets
10 Barbell Front Squats @RPE 6/10
-rest 30 secs-
20y Sled Push @ RPE 7/10
-rest 1 minute between sets-
3 sets
20 Double Kettlebell Front Rack Lunge Steps @ RPE 7/10 (10 each side)
-rest 30 secs-
20 Seated Dumbbell Calf Raises @ RPE 7/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Front Squat
Sled Push
Double Kettlebell Front Rack Walking Lunges
Seated DB Calf Raise