Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (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!
5 rounds
400m Run
20 Dumbbell Deadlifts (2×50/35) (or RPE6-7/10)
100ft Double Dumbbell Farmers Hold Lunge (2×50/35) (or RPE6-7/10)
*score is time for this piece
*RPE is based on first set feeling
4 sets
12 Goblet Hold Spanish Squats @ RPE 7.5-8/10
12 Barbell Good Mornings @ RPE 7.5-8/10
-rest 2:00 b/t sets-
Athletes Notes
Dumbbell Deadlift
Double Dumbbell Farmer Hold Walking Lunge
Spanish Squat with DB in goblet hold
Barbell Good Mornings
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 1RM
-rest 2:00-2:30-
3 reps at 80% of 1RM
-rest 2:00-2:30-
Max reps at 60% of 1RM (cap at 10)
DB Walking Lunges (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: Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
3 sets: 6 reps (each side) @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Goblet Spanish Squat (Weightlifting Variable Reps & Sets)
3 sets: 12 reps @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
Athletes Notes
Goblet Spanish Squat
Focus: Anchor a thick resistance band to a rig at knee height. Step into band and place band on the back of the calves below the knees. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Sled Push (3 Rounds for weight)
3 sets: 50ft (unbroken) @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
*scaling/sub link in notes
Athletes Notes
Sled Push
—score load including weight of sled
Scaling & Movement Substitutions
Standing Barbell Calf Raise (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: 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
3 sets: 12 reps @ RPE 8-8.5/10
-rest 1:00-1:30 b/t sets-
*goal is to add weight to two weeks ago
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
8 Back Squat @ RPE 8/10
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Hold Spanish Squats @ RPE 8/10
15 Standing Barbell Calf Raise @ RPE 8/10
-rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Double Dumbbell Farmer Hold Walking Lunge
Spanish Squat with DB in goblet hold
Standing Barbell Calf Raise