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!
12 minute AMRAP
9 Dumbbell Bench Press (2×70/50 or RPE 8/10)
12/10 Calorie Ski
12 Double Dumbbell Hammer Curls (2×35/20 or RPE7/10)
12/10 Calorie Ski
*score this piece
4 sets
15 Standing Barbell Curl @ RPE 7.5-8/10
20 Alternating DB Skull Crushers (10 per side) @ RPE 7.5-8/10
-rest 2:00 b/t sets-
3 sets
15 Strict Abmat Sit Ups (hands by head or across chest)
15 Pulse Ups
10 V-Ups
-rest 2:00 b/t sets-
Athletes Notes
Dumbbell Bench Press
Double Dumbbell Hammer Curls
Barbell Bicep Curl
Alternating DB Skull Crushers
Strict Sit Up
Pulse Ups
V-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
()
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
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Build to 3RM
-rest 2:00-2:30-
6 reps at 80% of 3RM
-rest 2:00-2:30-
Max reps at 60% of 3RM (cap at 15)
Seated Dumbbell Z-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 with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
3 sets: 15 reps @ RPE 7.5-8/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Banded Push Ups (Checkmark)
3 sets: 15 reps (or to RPE 7.5-8/10)
-rest 1:00-1:30 b/t sets-
*goal is to use a heavier band than two weeks ago
Athletes Notes
Banded Push Ups
Ring Y Raise (Checkmark)
3 sets: 15 reps (or to RPE 7.5-8/10)
-rest 1:00-1:30 b/t sets-
*goal is to use a steeper body angle than two weeks ago
Athletes Notes
Ring Y Raise
Standing Barbell Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
3 sets: 15 reps @ RPE 7.5-8/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
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
6 Barbell Shoulder Press @ RPE 8/10
8 Double DB Z-Press @ RPE 8/10
12 Banded Push Ups @ RPE 8/10
10 Standing Barbell Curl @ RPE 8/10
-rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Barbell Strict Press
Seated Dumbbell Z-Press
Banded Push Ups
Barbell Bicep Curl