Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (4 Rounds for calories)
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!
4 sets
5 Back Squats (275/185) (or RPE 8.5/10)
25 Wall Balls (20/14) (10/9ft)
1 minute Max Calorie Bike Erg (damper 10)
-rest 2 minutes between sets-
*Score is calories for this piece. Log total time in comments.
4 sets
12 Goblet Spanish Squat @ RPE 8/10
12 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Back Squat
Wall Balls
Spanish Squat with DB or KB in goblet hold
Dumbbell Single Leg Hip Thrusts
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
Upper Pull 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 Curls
:20-30 Supinated Bar Hang
5 Tempo Ring Rows (3 second negative)
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Active Dead Hang on Rig – palms facing in (supinated grip)
Slow Ring Rows
Strict Weighted Pull Up (Weightlifting Variable Reps & Sets)
10 sets: 3 reps @ 85-90% 1RM
-rest 2:00-3:00 b/t sets-
*If completing these as bodyweight pull up or banded pull up, log score as 0.
Comment in your score box the weight of any band used!
*NOTE: You are ONLY scoring the amount of weight added, not including bodyweight.
Athletes Notes
Weighted Strict Pull Up
Strict Pull Ups
Banded Strict Pull Ups
Dumbbell Chainsaw Row (Weightlifting Variable Reps & Sets)
4 sets: 8 reps (each side) @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Athletes Notes
Dumbbell Chainsaw Row
Setup:
Place your left hand and left knee on a bench for support, if needed.
Your right foot should be firmly planted on the floor.
Hold a dumbbell in your right hand, letting it hang straight down below your shoulder.
Positioning:
Keep your back flat, chest up, and core engaged.
Your torso should be roughly parallel to the floor.
Execution:
Pull the dumbbell up in a controlled arc, driving your elbow toward your ribcage or slightly past it.
Squeeze your back muscles (especially the lats and rhomboids) at the top of the movement.
Keep your elbow close to your body (don’t flare it out).
Superset (4 Rounds for weight)
4 sets
10 Chin Ups
12 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Chin Ups
Incline Dumbbell Hammer Curls
Crush Grip Dumbbell Curl (Weightlifting Variable Reps & Sets)
3 sets: 25 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Crush Grip Dumbbell Bicep Curl
Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
Upper Pull Day Cool Down (No Measure)
1 min bicep wall stretch (each side)
1 min tricep smash (each side)
1 min leaning child’s pose (each side)
1 min seal pose
Athletes Notes
Bicep Wall Stretch
Tricep Smash
Leaning Child’s Pose
Seal 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 – Upper Pull (Time)
4 sets
8 Weighted Pull Ups @ RPE 8/10
12 Single Arm Chainsaw Rows (each side) @ RPE 8/10
8 Chin Ups
10 Incline Dumbbell Hammer Curls @ RPE 8.5/10
-rest 2:00-3:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Weighted Strict Pull Up
scale to bodyweight Strict Pull Ups or Banded Strict Pull Ups
Dumbbell Chainsaw Row
Chin Ups
Incline Dumbbell Hammer Curls