Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (3 Rounds for 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!
3 Minute AMRAP
25 Toes to Bar
20 Dumbbell Bench Press (2×50/35) (or RPE 7/10)
Max Strict Pull Ups
-rest 1 minute-
3 Minute AMRAP
15 Strict Pull Ups
20 Toes to Bar
Max Dumbbell Bench Press (2×50/35) (or RPE 7/10)
-rest 1 minute-
3 Minute AMRAP
20 Dumbbell Bench Press (2×50/35) (or RPE 7/10)
15 Strict Pull Ups
Max Toes to Bar
*Score is total reps for these pieces
4 sets
12 Incline Dumbbell Hammer Curls @ RPE 8/10
12 Barbell Skull Crushers @ RPE 8/10
-rest 1:30-2:00 b/t sets-
3 sets
40 Weighted Russian Twists
1:00 Side Plank (each side)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Toes to Bar
Dumbbell Bench Press
Strict Pull Ups
Incline Dumbbell Hammer Curls
Barbell Skull Crushers
Dumbbell Russian Twist
Side Plank
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)
10 sets: 3 reps @ 85-90% 1RM
-rest 2:00-3:00 b/t sets-
Bottom-Up Single Arm Standing KB 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: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
3 sets: 10 reps (each side) @ 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 Seated Dumbbell Balboas @ RPE 8.5/10
12 Dumbbell Snow Angel 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
Seated Dumbbell Balboas
Dumbbell Snow Angel Raise
Ring Y Raise (Checkmark)
*Rest 1:00-1:30 b/t sets Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 12 reps @ RPE 8.5/10
-rest 1:00-1:30 b/t sets-
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
8 Shoulder Press @ RPE 8/10
8 Bottom-Up Single Arm Standing KB Press (each side) @ RPE 8/10
10 Seated Dumbbell Balboas @ RPE 8.5/10
10 Dumbbell Snow Angel Raise @ RPE 8.5/10
-rest 2:00-3:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Strict Press
Bottom Up Single Arm Standing KB Press
Seated Dumbbell Balboas
Dumbbell Snow Angel Raise