Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (5 Rounds for 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!
5 sets
15 Dumbbell Front Squats (2×50/35) (or RPE 6/10)
50ft Dumbbell Farmers Hold Lunge (2×50/35) (or RPE 6/10)
25 Dumbbell Deadlift (2×50/35) (or RPE 6/10)
-rest 1 minute between sets-
*Score is time for this piece
4 sets
10 Dumbbell Bulgarian Split Squat (each side) @ RPE 8/10
20 Dumbbell Glute Bridges @ RPE 8/10
*Rest 1:30-2:00 b/t sets
Athletes Notes
Dumbbell Front Squats
Double Dumbbell Farmer Hold Walking Lunge
Dumbbell Deadlift
Dumbbell Bulgarian Split Squats
Dumbbell Glute Bridge
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)
7 sets: 5 reps @ 75-80% of 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
Double DB Standing Bent Over 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: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
4 sets: 12 reps @ RPE 8/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Double Dumbbell Bent Over Row
Focus: Holding dumbbells in either hand, bend at the waist to a 45-60 degree incline of the torso. Be sure to push the hips back so that the load is supported by the posterior chain, rather than only the lower back. Pulling with the elbows, row the dumbbells so they are around the area of the hips (rather than mistakenly pulling with the hands and pulling high). Do not use excessive kipping with the upper body.
Superset (4 Rounds for weight)
4 sets
12 Reverse Grip Lat Pulldown @ RPE 8/10 (or 30 Banded Lat Pulldown)
10 Alternating Dumbbell Curls (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
*score dumbbell weight
Athletes Notes
Reverse Grip Lat Pulldown – cable
Banded Lat Pull Downs
Standing Alternating Dumbbell Curls
Ring Curls (Checkmark)
3 sets: 10 reps (or to RPE 8/10 – leaving 2 reps in the tank each set)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Ring Curls
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 Chin Ups (supinated grip) @ RPE 8/10
10 Double DB Standing Bent Over Row @ RPE 8/10
12 Reverse Grip Lat Pulldown @ RPE 8/10 (or 30 Banded Lat Pulldown)
10 Alternating Dumbbell Curls (each side) @ RPE 8/10
*Rest 2:00-3:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Weighted Chin Ups
scale to bodyweight Chin Ups or Banded Strict Pull Ups with supinated (chin up) grip
Double Dumbbell Bent Over Row
Reverse Grip Lat Pulldown – cable
Banded Lat Pull Downs
Standing Alternating Dumbbell Curls