Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (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!
10-20-30-20-10
GHD Sit Ups
Barbell Curls (65/45 or RPE 6/10)
Push Ups
*score is time for this piece
4 sets
12 Dumbbell Curls (both sides, same time) @ RPE 8/10
12 Flat Bench Dumbbell Skull Crusher @ RPE 8/10
-rest 1:30-2:00 b/t sets-
3 sets
10 Strict Toes to Bar
100ft Single Arm Suitcase Carry @ RPE 8/10
-rest 2:00 b/t sets-
Athletes Notes
GHD Sit Up
Barbell Bicep Curl
Push Ups
Double Dumbbell Curl
Double DB Skull Crushers
Strict Toes to Bar
Single Dumbbell Suitcase Carry
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
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)
6 sets: 6 reps @ 65-70% 1RM (or RPE 6.5/10)
-rest 2:00-3:00 b/t sets-
Single Leg Dumbbell Romanian Deadlift (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Weighted Hip Thrust (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: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets: 15 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets-
Superset (3 Rounds for time ↓ shorter is better)
3 sets
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
10 Standing Banded Pallof Press (each side)
40yd KB Front Rack Marches
-rest 2:00 b/t sets-
Athletes Notes
Jefferson Curl
Strict Toes to Bar
Standing Banded Pallof Press
Kettlebell Front Rack Marches – walking (not in place)
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
6 Deadlift @ RPE 7/10
15 Weighted Hip Thrust @ RPE 8/10
10 Jefferson Curls @ RPE 7/10
10 Strict Toes to Bar
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Weighted Hip Thrust
Jefferson Curl
Strict Toes to Bar