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)
9 sets: 4 reps @ 80-85% of 1RM
*Rest 2:00-3:00 b/t sets
Split Stance Barbell Good Morning (Weightlifting Variable Reps & Sets)
3 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Split Stance Barbell Good Morning
Barbell on your upper traps, take a split stance: One foot forward, one foot back (like a shortened lunge stance). Front foot flat, back foot on the toe. About 70–80% of your weight is on the front leg.
Superset (8 Rounds for weight)
4 sets
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Dumbbell Single Leg Hip Thrusts
Dumbbell Death March
GHD Hip Extension (or Supermans) (Checkmark)
3 sets: 15 reps (or go to RPE 8/10 – leaving 2 reps in the tank each set)
-rest 1:00-1:30 b/t sets-
Athletes Notes
GHD Hip Extension
Supermans
Core Work (5 Rounds for time)
5 sets
8 Strict Toes to Bar
10 Weighted GHD Russian Twists (each side) @ RPE 7/10
:15 L-Sit (bent knees if needed)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Strict Toes to Bar
GHD Weighted Russian Twist with plate
L-Sit Hold
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
8 Dumbbell Deadlift @ RPE 8.5/10
8 Split Stance Barbell Good Mornings (each side) @ RPE 8/10
10 Single Leg Weighted Hip Thrust (each side) @ RPE 8/10
10 Dumbbell Death March (each side) @ RPE 8/10
-rest 2:00-3:00 b/t sets-
Core Work
3 sets
8 Strict Toes to Bar
10 Weighted GHD Russian Twists (each side) @ RPE 7/10
:15 L-Sit (bent knees if needed)
-rest 1:00-1:30 b/t sets-
*score is total time for the mini pump
Athletes Notes
Dumbbell Deadlift
Split Stance Barbell Good Morning
Dumbbell Single Leg Hip Thrusts
Dumbbell Death March
Strict Toes to Bar
GHD Weighted Russian Twist
L-Sit Hold