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!
10 rounds
3 Rope Climbs
12 Push Ups
15 GHD Sit Ups
*score time for this piece
4 sets
10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
10 Double DB Tricep Kickback @ RPE 8/10
-rest 2:00 b/t sets-
3 sets
10 Single Arm KB Sit Ups (left)
10 Single Arm KB Sit Ups (right)
:60 sec Face Up Chinese Plank
-rest 2:00 b/t sets-
Athletes Notes
Rope Climb
Push Ups
GHD Sit Up
Seated Alternating DB Hammer Curls
Tricep Kickbacks
Single Arm Kettlebell Overhead Sit Up
Face Up Chinese Plank
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 6RM
-rest 2:00-2:30-
12 reps at 80% of 6RM
-rest 2:00-2:30-
Max reps at 60% of 6RM (cap at 25)
Diamond Pushups (Checkmark)
*Rest 1:00-1:30 b/t sets Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
3 sets: 12 reps (or to RPE 8.5-9/10)
*Rest 1:00-1:30 b/t sets
Athletes Notes
Diamond Push Up
Plate Front Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
3 sets: 15 reps @ RPE 8.5-9/10
*Rest 1:00-1:30 b/t sets
*goal is to use same weight as two weeks ago
Reverse Dumbbell Fly (Weightlifting Variable Reps & Sets)
3 sets: 12 reps @ RPE 8.5-9/10
*Rest 1:00-1:30 b/t sets
*goal is to use same weight as two weeks ago
Athletes Notes
Dumbbell Reverse Flies
Seated Alternating DB Hammer 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. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
3 sets: 12 reps (each side) @ RPE 8.5-9/10
*Rest 1:00-1:30 b/t sets
*goal is to use same weight as 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 Seated Dumbbell Shoulder Press @ RPE 8/10
10 Diamond Push Ups (or to RPE 8/10)
12 Plate Front Raise @ RPE 8/10
10 Seated Alternating DB Hammer Curl (each side) @ RPE 8/10
-rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Seated Strict Press
Diamond Push Up
Plate Front Raises
Seated Alternating DB Hammer Curls