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!
4 Minute AMRAP
25/20 Calorie Echo Bike
Max Strict Pull Ups in time remaining
-rest 1 minute-
4 Minute AMRAP
25/20 Calorie Echo Bike
Max Strict Ring or Bar Dips in time remaining
-rest 1 minute-
4 Minute AMRAP
25/20 Calorie Echo Bike
Max GHD Sit Ups in time remaining
4 sets
10 Ab Roll Outs
-rest 30 secs-
10 Double DB Hammer Curls @ RPE 7/10 (both arms, same time)
-rest 30 secs-
10 Dumbbell Close Grip Bench Press @ RPE 7/10 (both arms, same time)
-rest 1 minute between sets-
Athletes Notes
Strict Pull Up
Strict Ring Dip / Bar Dips
GHD Sit Up
AbWheel Rollouts – can also use loaded barbell to roll out if no abwheel is available
Double Dumbbell Hammer Curls
Dumbbell Close Grip Bench 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
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
:45 Second Wall Sit
-rest 30 secs-
12 Front Foot Elevated Split Lunge (6″) (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Wall Sit
Double Dumbbell Front Foot Elevated Lunge
Place a weight plate, low step, or platform in front of you (2–6 inches tall).
Put your front foot on the platform.
Step your back leg behind you into a split stance.
Execution
Keep your torso upright or slightly forward.
Lower your hips straight down by bending both knees.
Aim to let the back knee approach the floor.
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.
4 sets
15 Goblet Hold Spanish Squats @ RPE 6/10
-rest 1 minute between sets-
3-Way Calf Raises (Checkmark)
5 sets
15 Calf Raises (pronated)
15 Calf Raises
15 Calf Raises (supinated)
-rest 1 minute between sets-
Athletes Notes
3-Way 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)
4 sets
:45 Second Wall Sit
-rest 30 secs-
12 Front Foot Elevated Split Lunge (6″) (each side) @ RPE 7/10
-rest 1 minute between sets-
4 sets
15 Goblet Hold Spanish Squats @ RPE 6/10
-rest 30 secs-
15 Calf Raises (pronated)
15 Calf Raises
15 Calf Raises (supinated)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Wall Sit
Double Dumbbell Front Foot Elevated Lunge
Goblet Hold Spanish Squats
3-Way Calf Raise