Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (6 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!
3 sets
15 KB Goblet Squats (70/53) (or RPE 7/10)
15/12 Calorie Bike Erg
20 KB Goblet Lunge Steps (70/53) (or RPE 7/10)
-rest 1:00-
20 KB Goblet Lunge Steps (70/53) (or RPE 7/10)
15/12 Calorie Bike Erg
15 KB Goblet Squats (70/53) (or RPE 7/10)
-rest 1:00 b/t sets-
*score times for this piece
*RPE is based on first set feeling
4 sets
12 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
25 Dumbbell Glute Bridges @ RPE 8/10
-rest 2:00 b/t sets-
Athletes Notes
Kettlebell Goblet Squat
Kettlebell Goblet Hold Walking Lunge
Dumbbell Bulgarian Split Squats
Dumbbell Glute Bridge
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
Front 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)
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
3 sets: 15 reps (each side) @ RPE 9-9.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight or as close as possible to two weeks ago and first week
Athletes Notes
Dumbbell Bulgarian Split Squats
Goblet Lateral Step Ups (Weightlifting Variable Reps & Sets)
3 sets: 15 reps (each side) @ RPE 9-9.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight or as close as possible to two weeks ago and first week
Athletes Notes
Single Dumbbell Lateral Box Step Up – goblet hold
Reverse Sled Drag (3 Rounds for weight)
3 sets: 100ft @ RPE 9-9.5/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight or as close as possible to two weeks ago and first week
Athletes Notes
Backward Sled Drag with Belt Around Waist
—can sub backward treadmill walk, backward vested walk, or backward uphill walk
3-Way Calf Raises (Checkmark)
3 sets: 15 reps each way (or to RPE 9-9.5/10)
-rest 1:00-1:30 b/t sets-
Athletes Notes
3-Way Calf Raise
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 Front Squat @ RPE 8/10
8 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10
10 3-Way Calf Raises (each way) @ RPE 8/10
-Rest 2:00-2:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Front Squat
Dumbbell Bulgarian Split Squats
Single Dumbbell Lateral Box Step Up – goblet hold
3-Way Calf Raise