Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (Time)
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!
3-6-9-12-15
Deadlift (315/225 or RPE 8/10)
*100ft Double Dumbbell Front Rack Walking Lunge (2×35/20) after each set
**score is time for this piece
4 sets
10 Farmers Hold DB Bulgarian Split Squats (each side) @ RPE 8/10
20 Weighted Hip Thrust @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Deadlift
Double Dumbbell Front Rack Walking Lunge
Dumbbell Bulgarian Split Squats
Weighted Hip Thrust
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
Pendlay Row (Weightlifting Variable Reps & Sets)
6 sets: 6 reps @ 65-70% 1RM (or RPE 6.5/10)
-rest 2:00-3:00 b/t sets-
Strict Pull Ups (4 Rounds for reps)
4 sets: 10 reps (or to RPE 8/10)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Strict Pull Ups
Supported Single Arm DB Row (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: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen
Supported Single Arm DB Row
One Arm Dumbbell Row [BEST BACK EXERCISE]
4 sets: 10 reps (each side) @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Supported Single Arm DB Row
Focus: Using the freehand to support the body against a bench or other elevated surface, stagger the feet, and lean forward to 45 to 80 degree angle of the torso. Athlete will pull with elbow. Focus on pulling DB to the hip/waist rather than pulling high towards upper abdomen.
Superset (4 Rounds for reps)
4 sets
10 Double Dumbbell Curl with back against wall @ RPE 9/10
-rest 30 sec-
Max reps Dumbbell Curl @ same load as above
*Rest 2:00 b/t sets
*Score max rep sets. Log weights in notes.
Athletes Notes
Double Dumbbell Wall Curl
Double Dumbbell Curl
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)
4 sets
6 Pendlay Rows @ RPE 7/10
10 Supported Single Arm DB Row (each side) @ RPE 8/10
-rest 2:00 b/t sets-
3 sets
10 Double Dumbbell Curl with back against wall @ RPE 9/10
-rest 30 sec-
Max Reps Dumbbell Curl @ same load as above
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Pendlay Row
Supported Single Arm DB Row
Double Dumbbell Wall Curl
Double Dumbbell Curl