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!
7 sets
2 minute AMRAP
10 Toes to Bar
10 Bench Press (135/95)
Max Calorie Ski in time remaining
-rest 2 minutes between sets-
5 sets
10 Hanging Leg Raises
-rest 30 secs-
12 Dumbbell Alternating Skull Crushers (each side) @ RPE 7/10
-rest 30 secs-
12 Dumbbell Alternating Curls (each side) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Kipping Toes to Bar
Bench Press
Hanging Leg Raises
Double DB Skull Crushers (alternate arms)
Dumbbell Bicep Curls (alternate arms)
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 7.5/10
-rest 30 secs-
50ft Sled Push @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Front Squat
Sled Push
Goblet Lateral Step Ups (Weightlifting Variable Reps & Sets)
5 sets
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 7/10 (24″)
-rest 1 minute between sets-
Athletes Notes
Goblet Hold Lateral Step Ups
Standing Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
5 sets
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
Athletes Notes
Weighted Calf Raises DBs Farmer Hold
Stand tall with arms fully extended by your sides. Keep your chest up, shoulders back, and core braced. Feet hip-width apart. Toes can be straight or slightly turned out. Push through the balls of your feet to lift your heels off the ground. Rise as high as possible onto your toes — squeeze your calves at the top. Hold at the top for 1–2 seconds to maximize calf engagement. Lower your heels under control back to the floor. Optionally go below parallel by standing on a plate or step for more range of motion.
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 7.5/10
-rest 30 secs-
50ft Sled Push @ RPE 7/10
-rest 1 minute between sets-
4 sets
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 7/10 (24″)
-rest 30 secs-
20 Farmers Hold Standing Calf Raises @ RPE 6/10
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Front Squat
Sled Push
Goblet Hold Lateral Step Ups
Weighted Calf Raises DBs Farmer Hold