Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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 Pull and Core 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
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Deadlift (Weightlifting Variable Reps & Sets)
6 sets: 5 reps @ 75-80% 1RM
-rest 2:00-3:00 b/t sets-
Weighted Hip Thrust (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: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets: 12 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset (4 Rounds for weight)
4 sets
10 Dumbbell Split Squats (each side) @ RPE 8/10
10 Hamstring Ring Curls @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Double Dumbbell Split Squat
Hamstring Ring Curls
Banded Good Mornings (Checkmark)
3 sets: 20 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Banded Good Mornings
Core Work (5 Rounds for time)
5 sets
30 Weighted Russian Twists
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry
Lower Pull and Core Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min Seal Stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Seal Stretch
Calf Stretch on Wall
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 Pull and Core (Time)
4 sets
5 Deadlift @ RPE 8/10
8 Weighted Hip Thrust @ RPE 8/10
10 Double Dumbbell Split Squats (each side) @ RPE 8/10
10 Hamstring Ring Curl @ RPE 8/10
-rest 2:00-3:00 b/t sets-
Core Work
3 sets
30 Weighted Russian Twists
100ft Offset Overhead Farmer Carry (left overhead/right farmer hold)
100ft Offset Overhead Farmer Carry (right overhead/left farmer hold)
-rest 1:00-1:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Weighted Hip Thrust
Double Dumbbell Split Squat
Hamstring Ring Curls
Dumbbell Russian Twist
Double Dumbbell Walk – One Overhead & One Farmer Carry