Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (3 Rounds for 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!
3 sets
15 Dumbbell Front Squats (2×50/35)
50ft Dumbbell Farmer Hold Walking Lunge (2×50/35)
12 Dumbbell Front Squats (2×50/35)
50ft Dumbbell Farmer Hold Walking Lunge (2×50/35)
9 Dumbbell Front Squats (2×50/35)
50ft Dumbbell Farmer Hold Walking Lunge (2×50/35)
-rest 3 minutes b/t sets-
4 sets
10 Rear Foot Elevated DB Split Squat (each leg) @ RPE 7-7.5/10
10 Dumbbell Box Step Ups (each leg) @ RPE 7-7.5/10
*Rest 1:30-2:00 b/t sets
Athletes Notes
Dumbbell Front Squats
Double Dumbbell Farmer Hold Walking Lunge
Dumbbell Bulgarian Split Squats
Double Dumbbell Box Step Ups
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
()
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
Build to 5RM
-rest 2:00-2:30-
10 reps at 80% of 5RM
-rest 2:00-2:30-
Max reps at 60% of 5RM (Cap 20)
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
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
DB Box Step-ups (Weightlifting Variable Reps & Sets)
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets: 10 reps (each side) @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Lying DB Hamstring Curl (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Seated Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
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 more with reps, sets, rest time, etc.
Mini Pump – Lower Push (Time)
4 sets
5 Front Squats @ RPE 8
10 Goblet Squats: 1 and a Half Reps @ RPE 7-7.5
10 DB Box Step Ups (each side) @ RPE 7-7.5
20 Seated Dumbbell Calf Raise @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Front Squat
Goblet Squat 1 and a Half Reps
Double Dumbbell Box Step Ups
Seated Dumbbell Calf Raise