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!
10 Minute AMRAP
15 GHD Sit Ups (or Stick Sit Ups)
12 Dumbbell Hammer Curls (2×35/20) (or RPE 7/10)
12 Dumbbell Rollover (2×35/20) (or RPE 7/10)
*Score is total rounds+reps for this piece
3 sets
10 Dumbbell Spider Curls @ RPE 8/10
10 Alternating Dumbbell Skull Crushers (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
3 sets
30 V-Ups
30 Flutter Kicks (each side)
-rest 1:00-1:30 b/t sets-
Athletes Notes
GHD Sit Up
Stick Sit Ups
Double Dumbbell Hammer Curls
Dumbbell Rollovers
Dumbbell Spider Curl
Alternating Dumbbell Skull Crusher
V-Ups
Flutter Kicks
Check out our Scaling and Substitution Movement Document Here! for more recommendations!
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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
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 (Weightlifting Variable Reps & Sets)
8 sets: 4 reps @ 80-85% 1RM
-rest 2:00-3:00 b/t sets-
Seated Arnold 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, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
3 sets: 8 reps @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Superset (4 Rounds for weight)
4 sets
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Ring Dips
Bar Dips
Dumbbell Lateral Raises
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: 25 reps @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is 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
4 Shoulder Press @ RPE 8.5/10
6 Seated Arnold Press @ RPE 8/10
12 Ring or Bar Dips (or to RPE 8/10 – leaving 2 reps in the tank each set)
12 Dumbbell Lateral Raises @ RPE 8/10
-rest 2:00-3:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Strict Press
Seated Arnold Press
Ring Dips
Bar Dips
Dumbbell Lateral Raises