Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (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!
10-9-8-7-6-5-4-3-2-1
Power Clean (115/80) (or RPE 6/10)
*30ft Front Rack Lunge (115/80) after each set of power cleans
**Score is time for this piece
4 sets
15 Russian KB Swings @ RPE 8/10
8 Double Kettlebell Racked Squats: 1 and a Half Reps @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Power Clean
Barbell Front Rack Walking Lunge
Russian Kettlebell Swings
Double Kettlebell 1+1/2 Front Squat
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)
4 sets: 10 reps @ RPE 6/10
-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
Double DB Incline Row (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: Setting an incline bench to 40 degree angle from parallel (or incline of athlete’s preference), brace chest/abdomen against bench. Grasp a dumbbell in each hand and pull with the elbows, focusing on a strong contraction at the top of each rep.
4 sets: 6 reps @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Athletes Notes
Double Dumbbell Incline Row
Superset (4 Rounds for weight)
4 sets
15 Cable Lat Pull Down @ RPE 9/10 (or 30 Banded Lat Pull Down)
15 Dumbbell Spider Curls @ RPE 9/10
-rest 1:30-2:00 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Cable Lat Pull Downs
Banded Lat Pull Downs
Dumbbell Spider Curl
Standing Alternating DB Hammer Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, do not turn the arm as the DB is curled. DB can be curled by the side of the body or across the body (athlete’s preference).
3 sets: 15 reps (each side) @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*goal is to use same weight as two weeks ago
Athletes Notes
Standing Alternating Dumbbell Hammer Curl
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