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 Push 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
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Back Squat (Weightlifting Variable Reps & Sets)
4 sets: 10 reps @ RPE 6/10
-rest 2:00-3:00 b/t sets-
Double Dumbbell Bulgarian Split Squat (Weightlifting Variable Reps & Sets)
3 sets: 10 reps (each side) @ RPE 8/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Dumbbell Bulgarian Split Squats
Superset (8 Rounds for weight)
4 sets
10 Heel Elevated Goblet Squats @ RPE 8/10
8 Double DB Front Rack Lunges (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Heel Elevated Goblet Squats
Double Dumbbell Front Rack Forward Lunges
Seated Dumbbell Calf Raise (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
3 sets: 20 reps @ RPE 8/10
*Rest 1:30-2:00 b/t sets
Athletes Notes
Seated Dumbbell Calf Raise
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge
Core Work (5 Rounds for time)
5 sets
10 Single Arm KB Sit Ups (left) @ RPE 7/10
10 Single Arm KB Sit Ups (right) @ RPE 7/10
20 Plank KB Pull Throughs @ RPE 7/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Single Arm Kettlebell Overhead Sit Up
Dumbbell Plank Pull Through with KB
Lower Push Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch 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 – Lower Push (Time)
4 sets
8 Back Squat @ RPE 8/10
10 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
10 Heel Elevated Goblet Squats @ RPE 8/10
8 Double Dumbbell Front Rack Lunges (each side) @ RPE 8/10
*Rest 2:00-3:00 b/t sets
Core Work
4 sets
10 Single Arm KB Sit Ups (Left) @ RPE 7/10
10 Single Arm KB Sit Ups (Right) @ RPE 7/10
20 Plank KB Pull Throughs @ RPE 7/10
*Rest 1:00-1:30 b/t sets
*score is total time for the mini pump
Athletes Notes
Back Squat
Dumbbell Bulgarian Split Squats
Heel Elevated Goblet Squats
Double Dumbbell Front Rack Forward Lunges
Single Arm Kettlebell Overhead Sit Up
Dumbbell Plank Pull Through with KB