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)
9 sets: 4 reps @ 80-85% of 1RM
-rest 2:00-3:00 b/t sets-
Dumbbell Walking Lunge (Weightlifting Variable Reps & Sets)
3 sets: 10 reps (each leg) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Double Dumbbell Farmer Hold Walking Lunge
Superset (8 Rounds for weight)
4 sets
10 Goblet Squats @ RPE 8/10
8 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Dumbbell Goblet Squat
Goblet Hold Lateral Step Ups (DB or KB)
3-Way Weighted Calf Raises (3 Rounds for weight)
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
3 Way Calf Raise with DBs in farmer’s carry hold
Core Work (5 Rounds for time)
5 sets
10 GHD to Parallel w/plate on chest @ RPE 7/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 b/t sets-
Athletes Notes
Weighted GHD Sit Ups to Parallel
Alternating Leg V-Up
Hollow Hold
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
6 Back Squat @ RPE 8.5/10
10 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Squats @ RPE 8/10
8 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10
-rest 2:00-3:00 b/t sets-
Core Work
4 sets
10 GHD to parallel w/plate on chest @ RPE 7/10
15 Alternating Leg V-Ups (each side)
:30 Hollow Hold
-rest 1:00-1:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Double Dumbbell Farmer Hold Walking Lunge
Dumbbell Goblet Squat
Goblet Hold Lateral Step Ups (DB or KB)
Weighted GHD Sit Ups to Parallel
Alternating Leg V-Up
Hollow Hold