Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (2 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!
2 sets
100ft Dumbbell Rack Walking Lunge (2×50/35) (or RPE5-6/10)
-into-
21-15-9
Calorie Bike Erg
Wall Balls (20/14) (10’/9′)
-into-
100ft Dumbbell Rack Walking Lunge (2×50/35) (or RPE5-6/10)
-rest 1:1 b/t sets-
*score times for this piece
4 sets
15 Hamstring Ring Curls @ RPE 7-7.5
12 Heel Elevated Goblet Squats @ RPE 7-7.5
*Rest 1:30-2:00 b/t sets
Athletes Notes
Double Dumbbell Front Rack Walking Lunge
Wall Balls
Hamstring Ring Curls
Heel Elevated Goblet Squats
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
Back Squat
Build to 4RM
-rest 2:00-2:30-
8 reps at 80% of 4RM
-rest 2:00-2:30-
Max reps at 60% of 4RM (cap at 20)1
Elevated Heel Goblet Squat (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: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet 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.
Elevated Heel Goblet Squat
Heel Elevated Goblet Squat For Blasting Quads
3 sets: 15 reps @ RPE 8.5-9
-rest 1:00-1:30 b/t sets-
**goal is to use same weight as two weeks ago (week 3)
DB Lunge Walkthroughs (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: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
3 sets: 15 reps @ RPE 8.5-9 (each side)
-rest 1:00-1:30 b/t sets-
**goal is to use same weight as two weeks ago (week 3)
Hamstring Ring Curls (Checkmark)
*Rest 1:00-1:30 b/t sets *Build to a moderate weight; stay the same or build across sets Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
3 sets: 15 reps @ RPE 8.5-9
-rest 1:00-1:30 b/t sets-
Single Leg Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
3 sets: 15 reps @ RPE 8.5-9 (each side)
-rest 1:00-1:30 b/t sets-
**goal is to use same weight as two weeks ago (week 3)
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
6 Back Squat @ RPE 8
12 DB Lunge Walkthroughs (each side) @ RPE 7-7.5
12 Heel Elevated Goblet Squats @ RPE 7-7.5
15 Single Leg Calf Raise (each side) @ RPE 7-7.5
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
DB Lunge Walkthroughs
Heel Elevated Goblet Squats
Single Leg Dumbbell Calf Raise