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 sets
3 Minute AMRAP
30 V-Ups
-right into-
Max rounds of
5 Strict Pull Ups
10 Push Ups
-no rest between sets-
*right at the 3 minute mark of each set go back to V-Ups
**Score is rounds and reps of the Strict Pull Ups and Push Ups only
4 sets
:15 L-Sit
-rest 30 secs-
10 Spider Curls (both arms, same time) @ RPE 7/10
-rest 30 secs-
10 Dumbbell French Press @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
V-Ups
Strict Pull Up
Push Ups
L-Sit Hold
Spider Curls
Seated Tricep DB French Press
FLOW for first section
0:00-3:00
30 V-Ups
Max rounds of 5 Strict Pull Ups + 10 Push Ups
3:00-6:00
30 V-Ups
Max rounds of 5 Strict Pull Ups + 10 Push Ups
6:00-9:00
30 V-Ups
Max rounds of 5 Strict Pull Ups + 10 Push Ups
9:00-12:00
30 V-Ups
Max rounds of 5 Strict Pull Ups + 10 Push Ups
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.
6 sets
8 Front Foot Elevated Split Squat Lunge (6″) (each side) @ RPE 7/10
-rest 30 secs-
50ft Reverse Sled Drag @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Double Dumbbell Front Foot Elevated Lunge
Backward Sled Drag with Belt Around Waist
Goblet Squat: 1 and a Half Reps (Weightlifting Variable Reps & Sets)
*Build to a moderate weight; stay the same or build across sets
Focus: Hold a DB or KB in a front loaded 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. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Goblet Squat: 1 and a Half Reps
1 and a half Goblet Squat
5 sets
12 reps 1-1/2 Goblet Squats @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
1 and 1/2 Dumbbell Goblet Squat
Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out reps. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
Weighted Hip Thrust (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: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
4 sets
20 Weighted Hip Thrusts @ RPE 6/10
-rest 30 secs-
15 Single Leg Farmers Hold Standing Calf Raises @ RPE 6/10 (each side)
-rest 1 minute between sets-
Athletes Notes
Weighted Hip Thrust
Single Leg Dumbbell Calf Raise
Focus: Set up and brace a bench to prevent it from tipping. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
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
8 Front Foot Elevated Split Squat Lunge (6″) (each side) @ RPE 7/10
-rest 30 secs-
50ft Reverse Sled Drag @ RPE 7/10
-rest 1 minute between sets-
3 sets
12 reps 1-1/2 Goblet Squats @ RPE 7/10
-rest 30 secs-
15 Single Leg Farmers Hold Standing Calf Raises @ RPE 6/10 (each side)
-rest 1 minute between sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Front Foot Elevated Lunge
Backward Sled Drag with Belt Around Waist
1 and 1/2 Dumbbell Goblet Squat
Single Leg Dumbbell Calf Raise