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
12 Dumbbell Goblet Squats (70/50)
10 Box Jump Overs (24/20)
16 Dumbbell Goblet Lunge Steps (70/50)
10 Box Jump Overs (24/20)
-rest 2 minutes b/t sets-
*score is times for this piece
4 sets
8 Farmers Hold DB Box Step Ups (each side) @ RPE 8/10
10 Glute Ham Raises (or 12 Hamstring Ring Curls) @ RPE 8/10
-rest 1:30-2:00 b/t sets-
Athletes Notes
Dumbbell Goblet Squat
Dumbbell Goblet Walking Lunge
Box Jump Over
Dumbbell Box Step Ups
Glute Ham Raise
Hamstring Ring Curls
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)
7 sets: 5 reps @ 65-70% 1RM +10lb (or RPE 7/10)
-rest 2:00-3:00 b/t sets-
Lat Pulldowns (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, position body so knees are locked under the leg pad and arms are extended overhead. With an overhand grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach a PVC pipe to a pullup bar via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 12 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets
Alternate option: Banded Lat Pulldowns
4 sets: 25 reps @ RPE 8/10
-rest 1:00-1:30 b/t sets
Athletes Notes
Lat Pulldowns – cable
Lat Pulldown with Band
DB Preacher Curl (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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 reps @ RPE 7.5/10
-rest 1:00-1:30 b/t sets-
(BOTH ARMS SAME TIME)
Superset (4 Rounds for reps)
4 sets
10 Barbell Spider Curls @ RPE 9/10
-rest 30 sec-
Max reps Barbell Bicep Curl @ same load as above
*Rest 2:00 b/t sets
*Score max rep sets. Log weights in notes.
Athletes Notes
Barbell Spider Curl
Barbell Bicep 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
5 Barbell Pendlay Rows @ RPE 7.5/10
10 Lat Pulldowns (or 25 Banded Lat Pulldowns) @ RPE 8/10
-rest 2:00 b/t sets-
3 sets
10 Barbell Spider Curls @ RPE 9/10
-rest 30 sec-
Max Reps Barbell Standing Curls @ same load as above
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Pendlay Row
Lat Pulldowns – cable
Lat Pulldown with Band
Barbell Spider Curl
Barbell Bicep Curl