Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (AMRAP – Rounds and Reps)
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
6 Minute AMRAP
9 Strict Pull Ups
12 Strict Press (95/65)
15 GHD Sit Ups
-rest 3 minutes b/t sets-
*pick up where you left off on each subsequent set
*score cumulative rounds+reps
3 sets
10 Strict Toes to Bar
10 KB Side Bend (each side)
10 Standing Banded Pallof Press (each side)
*Rest 1:00-1:30 b/t sets
3 sets
10 Bottom-Up Single Arm Standing KB Press (per arm) @ RPE 7-7.5
1 set Barbell Curl 21s @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Athletes Notes
Strict Pull Up
Barbell Strict Press
GHD Sit Up
Strict Toes to Bar
Kettlebell Side Bends
Banded Pallof Press
Single Arm KB Bottoms Up Press
Barbell Bicep Curl 21s
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
Seated Double DB Shoulder Press
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
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)
Deficit Pushups (Checkmark)
*Rest 1:00-1:30 b/t sets Focus: Set up 2 plates on the floor. The plates should be positioned under the hands. There should be enough space between the plates for the hands so that the torso can pass through and make contact with the floor. Athletes will find that turning the hands out slightly will allow for better shoulder positioning when going down in the pushup. Only attempt deficit push ups if you can perform regular push ups without assistance. Recommended deficit is 45lb hi-temp plates (or two dumbbells).
3 sets: 20 reps (or to RPE 7-7.5)
*Rest 1:30-2:00 b/t sets
Bottom-Up Single Arm Standing KB 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: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 sets: 10 reps (per arm) @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
DB Snow Angel Raise (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 standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 20 reps @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Barbell Curl 21s (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps @ RPE 7-7.5
*Rest 1:30-2:00 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
5 Seated Dumbbell Shoulder Press @ RPE 8
12 Deficit Push Ups @ RPE 7-7.5
10 Bottom-Up Single Arm Standing KB Press (per arm) @ RPE 7-7.5
1 set Barbell Curl 21s @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Seated Strict Press
Deficit Push Ups
Single Arm KB Bottoms Up Press
Barbell Bicep Curl 21s