Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (4 Rounds for time ↓ shorter is better)
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
5 Thrusters (155/105) (or RPE 7/10)
20 Wall Balls (20/14) (10/9ft)
25/20 Calorie Bike Erg (or 300m Run)
-rest 2 minutes between sets-
*score is times for this piece
4 sets
8 Double Dumbbell Farmer’s Hold Lunges (each side) @ RPE 8/10
10 Goblet Hold Lateral Box Step Ups (each side) @ RPE 8/10
*Rest 1:30-2:00 b/t sets
Athletes Notes
Thruster
Wall Balls
Double Dumbbell Farmer Hold Walking Lunge – can be in place
Goblet Hold Lateral Step Ups – DB or KB
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)
10 sets: 1 rep – building to 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
Single Arm Lat Pulldown (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: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional Lat Pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hands. If you do not have access to a Lat Pulldown machine, attach a single band to a Pull-up bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Cable option:
4 sets: 8 reps (each side) @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*goal is heavier weight than two weeks ago
Banded option:
4 sets: 10 reps (each side) @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*goal is heavier band than two weeks ago
Athletes Notes
Single Arm Lat Pulldown – cable
Single Arm Lat Pulldown with Band
Focus: On a seated lat pull machine, attach a single handle. Grasp with one hand and pull down to shoulder height. Keep the torso balanced during the pull, meaning that you shouldn’t lean away or towards the handle as the movement is performed. Position of the hand will be more neutral rather than a prorated grip like a traditional lat pulldown. Knees are locked under the leg pad and arm is extended overhead. Focus on a strong contraction of the back/pulling back with the elbow not the hand. If you do not have access to a lat pulldown machine, attach a single band to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
Superset (4 Rounds for weight)
4 sets
15 Ring Row w/ Feet Elevated (or go to RPE 8/10 – leaving 2 reps in the tank each set)
15 Alternating Dumbbell Hammer Curls @ RPE 9/10
-rest 1:30-2:00 b/t sets-
*score dumbbell weight
*goal is same weight as two weeks ago
Athletes Notes
Ring Row – Feet Elevated
Dumbbell Alternating Hammer Curls
Reverse Grip Barbell Curl (Weightlifting Variable Reps & Sets)
3 sets: 25 reps @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*goal is same weight as two weeks ago
Athletes Notes
Reverse Grip Barbell Curl
Stand tall holding a barbell with an overhand (pronated) grip — palms facing down.
Hands should be about shoulder-width apart.
Keep your elbows close to your sides, shoulders back, and core braced.
Execution:
Curl the bar upward by bending your elbows, keeping your wrists straight.
Focus on driving the movement with your forearms and biceps — not your shoulders.
Raise the bar until your forearms are just past parallel or your wrists near shoulder height.
Squeeze at the top, then slowly lower the bar back to the starting position under control.
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 ↓ Shorter is Better)
4 sets
6 Weighted Chin Ups (supinated grip) @ RPE 9/10
10 Single Arm Lat Pulldown (or 12 Single Arm Banded Lat Pulldown) (each side) @ RPE 8/10
15 Ring Row w/ Feet Elevated (or go until RPE 8/10 – leaving 2 reps in the tank each set)
15 Reverse Grip Barbell Curls @ RPE 9/10
-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
Single Arm Lat Pulldown – cable
Single Arm Lat Pulldown with Band
Ring Row – Feet Elevated
Reverse Grip Barbell Curl