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!
3 sets
AMRAP 2:30
20 GHD Sit Ups
15 Strict Ring or Bar Dips
Max Rope Climbs in time remaining
-rest 1 minute between sets-
5 sets
8 Strict Toes to Bar
-rest 30 secs-
25 Banded Tricep Press Downs @ RPE 7/10
-rest 30 secs-
25 Banded Bicep Curls @ RPE 7/10
-rest 30 secs between sets-
Athletes Notes
GHD Sit Up
Strict Ring Dip
Rope Climb
Strict Toes to Bar
Banded Tricep Press Downs
Banded Bicep 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 Foot Elevated DB Split Lunge (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: Set up a small platform. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
5-6 sets
30 Second Wall Sit
-rest 30 secs-
20 Front Foot Elevated Split Lunge (6″) (10 each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Wall Sit
Double Dumbbell Front Foot Elevated Lunge
Goblet Hold Box Step Downs (Weightlifting Variable Reps & Sets)
5 sets
20 Goblet Hold Box Step Downs (10 each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Box Step Downs Kettlebell Goblet Hold
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
Banded Good Mornings/Standing Barbell Back Rack Calf Raise (Checkmark)
3-4 sets
20 Banded Good Mornings @ RPE 6/10
-rest 30 secs-
30 Standing Barbell Back Rack Calf Raise @ RPE 5/10
-rest 1 minute between sets-
Athletes Notes
Banded Good Mornings
Standing Barbell Back Rack 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
30 Second Wall Sit
-rest 30 secs-
20 Front Foot Elevated Split Lunge (6″) (10 each side) @ RPE 7/10
-rest 1 minute between sets-
4 sets
20 Goblet Hold Box Step Downs (10 each side) @ RPE 7/10
-rest 30 secs-
30 Standing Barbell Back Rack Calf Raise @ RPE 5/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Wall Sit
Double Dumbbell Front Foot Elevated Lunge
Box Step Downs Kettlebell Goblet Hold
Standing Barbell Back Rack Calf Raise