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!
5 rounds
20 Kettlebell Swings (53/35)
20 Push Ups
20 Toes to Bar
*score is time for this piece
4 sets
10 Dumbbell French Press @ RPE 8/10
10 Double DB Preacher Curl @ RPE 8/10
-rest 1:30-2:00 b/t sets-
3 sets
30 sec Copenhagen Plank (each side)
30 GHD Sit Ups (or 30 Stick Sit Ups)
-rest 2:00 b/t sets-
Athletes Notes
American Kettlebell Swing
Push Ups
Toes to Bar
Dumbbell French Press
Double DB Preacher Curl
Copenhagen Plank
GHD Sit Up
Stick Sit Ups
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
Deadstop Deadlift (Weightlifting Variable Reps & Sets)
6 sets
6 Deadstop Deadlift @ 65-70% (or RPE 6.5/10)
-rest 2:00-3:00 b/t sets-
Athletes Notes
Deadstop Deadlift
DB Stepback Lunges (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
(Farmers Hold)
4 sets: 6 reps (each side) @ RPE 9.5/10
-rest 1:00-1:30 b/t sets
Glute-Ham Raises (Weightlifting Variable Reps & Sets)
3 sets: 12 reps (or to RPE 8/10)
-rest 1:00-1:30 b/t sets-
Alternate option: Hamstring Ring Curls
3 sets: 20 reps (or to RPE 8/10)
-rest 1:00-1:30 b/t sets-
Athletes Notes
Glute Ham Raise
Hamstring Ring Curls
Superset (4 Rounds for time ↓ shorter is better)
4 sets
25 GHD Hip Extensions (or 30 Supermans)
25 Strict Abmat Sit Ups (hands next to head or across chest)
30 sec Copenhagen Plank (each side)
30yd Single Arm Farmer Carry (right)
30yd Single Arm Farmer Carry (left)
-rest 2:00 b/t sets-
Athletes Notes
GHD Hip Extension
Supermans
Strict Sit Up
Copenhagen Plank
Single Dumbbell Farmers Carry – aka Suitcase Carry
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 7.5/10
8 Glute Ham Raises (or 12 Hamstring Ring Curls) (or to RPE 8/10)
25 Strict Abmat Sit Ups (hands next to head or across chest)
30 sec Copenhagen Plank (each side)
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Glute Ham Raise
Hamstring Ring Curls
Strict Sit Up
Copenhagen Plank