Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (AMRAP – Rounds and Reps)
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!
4 sets
3 minute AMRAP
4 Wall Walk
8 Strict Pull Ups
12 GHD Sit Ups
-rest 1:30 b/t sets-
*pick up where you left off each AMRAP
*score is total rounds and reps for this piece
4 sets
8 Barbell Skull Crushers @ RPE 8.5/10
12 DB Spider Curls @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
3 sets
25 KB Side Bends (each side) @ RPE 7/10
45 sec Side Plank (each side)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Wall Walk
Strict Pull Ups
GHD Sit Up
—sub V-Ups if no GHD is available
Barbell Skull Crushers
Dumbbell Spider Curl
Kettlebell Side Bends
Side Plank
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
Shoulders and Arms 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 Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Shoulder Press (Weightlifting Variable Reps & Sets)
11 sets: 3 reps @ 85-90% of 1RM
*Rest 2:00-3:00 b/t sets
Seated Double DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 8 reps @ RPE 8.5/10
*Rest 1:00-1:30 b/t sets
*goal is heavier weight than two weeks ago
Athletes Notes
Seated Dumbbell Strict Press
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
Superset (8 Rounds for weight)
4 sets
12 Leaning Lateral Raise (each side) @ RPE 8.5/10
12 Seated DB Reverse Fly (both arms, same time) @ RPE 8.5/10
-rest 1:30-2:00 b/t sets-
*goal is same weight as two weeks ago
Athletes Notes
Leaning Lateral Raise
Seated DB Reverse Fly
DB Spider Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
3 sets: 15 reps @ RPE 8.5/10
*Rest 1:00-1:30 b/t sets
*goal is same weight as two weeks ago
Athletes Notes
Dumbbell Spider Curl
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
Shoulders and Arms Day Cool Down (No Measure)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 – Shoulders and Arms (Time)
4 sets
8 Shoulder Press @ RPE 8/10
8 Seated Double DB Shoulder Press @ RPE 8/10
10 Leaning Lateral Raise (each side) @ RPE 8/10
10 Seated DB Reverse Fly (both arms, same time) @ RPE 8/10
*Rest 2:00-3:00 b/t sets
*score is total time for the mini pump
Athletes Notes
Strict Press
Seated Double Dumbbell Shoulder Press
Leaning Lateral Raise
Seated DB Reverse Fly