Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (Time)
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 (i.e. if you do the 3 functional pumps on Monday, Wednesday, and Friday that is all we recommend you do those days). If you do Mayhem Bodybuilding the other days, avoid the exact same movements if done on the day before or after (i.e. don’t bench press 2 days in a row). The Functional Pumps are enough to get a great bodybuilding effect if done alone 3x/week.
Please click on “Workout prep notes available” directly to read the instructions before doing the workout!
5 rounds
20/16 Calorie Echo Bike
20 GHD Sit Ups
5-4-3-2-1 Rope Climbs (one less rep each round)
*Score time for this piece
3-4 sets
10 Seated DB Arnold Press @ RPE 8-8.5/10
10 Standing KB Crush Grip Bicep Curl @ RPE 8-8.5/10
15 Stick Sit Ups
30 Flutter Kicks (each side)
*Rest 1:00-1:30 b/t sets
Athletes Notes
GHD Sit Up
Rope Climb
Seated Arnold Press
Standing KB Crush Grip Bicep Curl
Stick Sit Ups
Flutter Kicks
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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
()
Shoulders and Arms Day Warm Up (No Measure)
1. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. 2-3 sets
20 Banded Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Shoulder Press
Build to 8RM
-rest 2:00-2:30-
12 reps at 80% of 8RM
-rest 2:00-2:30-
Max reps at 60% of 8RM (cap 25)
*Score 8RM weight. Log drop set in notes.
Athletes Notes
Strict Press
Ring Push-ups (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Set up a pair of rings on a pullup bar and lower them until they are 2-3 inches from the floor. Assume a pushup position on the rings, with the hands/rings positioned below the shoulder and feet on the floor. Maintaining an engage core throughout, lower into a push until the chest makes contact with the top of the rings and then push up. Elevate the height of the rings to make this movement easier.
3 sets: 10 reps (or to RPE 8-8.5)
*Rest 1:00-1:30 b/t sets
Seated Arnold Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
3 sets: 10 reps @ RPE 8-8.5
*Rest 1:00-1:30 b/t sets
Leaning Lateral Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light weight, stay the same or build across sets
Focus: Athlete will stand next to a rig upright with feet in line with each other, heel to toe. The athlete will hold on to the rig and lean away, placing the body in a 45-60 degree angle from the floor. The free arm will hold a light dumbbell and lift the dumbbell laterally to shoulder height and then return down, stopping just before tension is released. This movement is not meant to be performed with heavy weight or momentum so be sure to keep movements controlled and steady.
3 sets: 10 reps (each side) @ RPE 8-8.5
*Rest 1:00-1:30 b/t sets
Standing KB Crush Grip Bicep Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
3 sets: 10 reps @ RPE 8-8.5
*Rest 1:00-1:30 b/t sets
Shoulders and Arms Day Cool Down (No Measure)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 more with reps, sets, rest time, etc.
Mini Pump – Shoulders and Arms (Time)
4 sets
8 Barbell Shoulder Press @ RPE 8-8.5
10 Ring Push Ups @ RPE 8-8.5
10 Seated DB Arnold Press @ RPE 8-8.5
15 Standing KB Crush Grip Bicep Curl @ RPE 8-8.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Strict Press
Ring Push Up
Seated Arnold Press
Standing KB Crush Grip Bicep Curl