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 Pull and Core 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
15 Banded Good Mornings
10 Bodyweight Walking Lunges
10 Kang Squats
Athletes Notes
Mayhem Hip Halo Activation
Banded Good Mornings
Bodyweight Walking Lunge
Kang Squat
Deadlift (Weightlifting Variable Reps & Sets)
7 sets: 5 reps @ 75-80% of 1RM
*Rest 2:00-3:00 b/t sets
GHD Nordic (Hamstring) Curl (Checkmark)
*Rest 1:30-2:00 b/t sets Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping. -if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
4 sets: 8 reps (or to RPE 8/10 – leaving 2 reps in the tank each set)
*Rest 1:00-1:30 b/t sets
Athletes Notes
GHD Nordic Hamstring Curl
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Superset (8 Rounds for weight)
4 sets
15 Dumbbell Glute Bridges @ RPE 8/10
8 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Dumbbell Glute Bridge
Alternating Double DB Step Back Lunges Front Rack
Lying DB Hamstring Curl (Weightlifting Variable Reps & Sets)
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets: 15 reps @ RPE 8/10
*Rest 1:00-1:30 b/t sets
Athletes Notes
Lying DB Hamstring Curl
Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
Core Work (5 Rounds for time)
5 sets
20 KB Side Bends (each side) @ RPE 7/10
:30 Second Side Plank (each side)
30yd Single DB Overhead Carry (left– as heavy as possible)
30yd Single DB Overhead Carry (right – as heavy as possible)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Kettlebell Side Bends
Side Plank
Single Arm Dumbbell Overhead Carry
Lower Pull and Core Day Cool Down (No Measure)
1 min couch stretch (each side)
1 min quad smash (each side)
1 min Seal Stretch
1 min calf stretch on wall (each side)
Athletes Notes
Couch Stretch
Quad Smash
Seal Stretch
Calf Stretch on Wall
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 Pull and Core (Time)
4 sets
10 Dumbbell Deadlift @ RPE 8/10
8 GHD Nordic (Hamstring) Curl (or to RPE 8/10 – leaving 2 reps in the tank each set)
15 Dumbbell Glute Bridges @ RPE 8/10
8 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ RPE 8/10
*Rest 2:00-3:00 b/t sets
Core Work
4 sets
20 KB Side Bends (each side) @ RPE 7/10
:30 Side Plank (each side)
30yd Single DB Overhead Carry (left– as heavy as possible)
30yd Single DB Overhead Carry (right – as heavy as possible)
*Rest 1:00-1:30 b/t sets
*score is total time for the mini pump
Athletes Notes
Dumbbell Deadlift
GHD Nordic Hamstring Curl
scale to: Nordic Hamstring Curl with Someone holding feet
other scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
or sub Seated Hamstring Curls
Dumbbell Glute Bridge
Alternating Double DB Step Back Lunges Front Rack
Kettlebell Side Bends
Side Plank
Single Arm Dumbbell Overhead Carry