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!
20 Strict Pull Ups
30 Toes to Bar
40 Deficit Push Ups (3″/2″)
40 Feet Elevated Ring Rows (20″)
60 V Ups
80 Push Ups
4 sets
:15 L-Sit Hold
-rest 30 secs-
10 Double Dumbbell Overhead Extensions (both arms same time) @ RPE 7/10
-rest 30 secs-
20 alt Zottman Curl @ RPE 7/10 (10 each side)
-rest 1 minute between sets-
Athletes Notes
Strict Pull Up
Toes to Bar
Deficit Push Ups
Elevated Ring Row
V Ups
Push Ups
L-Sit Hold
Single Arm Dumbbell Overhead Tricep Extension – perform with both arms at the same time
Zottman Curls
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 6.5/10
-rest 30 secs-
20yd Reverse Sled Drag @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Front Squat
Backward Sled Drag with Belt Around Waist
Elevated Heel Goblet 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: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.
Elevated Heel Goblet Squat
Heel Elevated Goblet Squat For Blasting Quads
5 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Heel Elevated Goblet Squats
Single Leg Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
5 sets
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1 minute between sets-
Athletes Notes
Single Leg Dumbbell Calf Raise
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 6.5/10
-rest 30 secs-
20yd Reverse Sled Drag @ RPE 7/10
-rest 1 minute between sets-
3 sets
10 Goblet Heel Elevated Squats @ RPE 7/10
-rest 30 secs-
12 Double Dumbbell Single Leg Calf Raises @ RPE 7/10 (each side)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Front Squat
Backward Sled Drag with Belt Around Waist
Heel Elevated Goblet Squats
Single Leg Dumbbell Calf Raise