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!
25-20-15-10-5
Feet Elevated Ring Rows
Deficit Push Ups (2″)
GHD Sit Ups
*score is time for this piece
3 sets
10 Alternating Dumbbell Curl (each side) @ RPE 8/10
10 Alternating Dumbbell Skull Crusher (each side) @ RPE 8/10
-rest 2:00 b/t sets-
3 sets
10 Single Arm KB Sit Ups (left)
10 Single Arm KB Sit Ups (right)
30 Weighted Russian Twists @ RPE 8/10
-rest 2:00 b/t sets-
Athletes Notes
Elevated Ring Row
Deficit Push Ups
GHD Sit Up
Standing Alternating Dumbbell Curls
Double DB Skull Crushers
Single Arm Kettlebell Overhead Sit Up
Dumbbell Russian Twist – 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
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)
7 sets
5 Deadstop Deadlift 65-70% 1RM Deadstop Deadlift +10lbs (or RPE 7/10)
-rest 2:00-3:00 b/t sets-
Athletes Notes
Deadstop Deadlift
Single Leg Romanian Deadlift (Weightlifting Variable Reps & Sets)
4 sets: 8 reps (each side) @ RPE 7/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Single Leg Barbell Romanian Deadlift
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 7/10
-rest 1:00-1:30 b/t sets-
Superset (4 Rounds for time ↓ shorter is better)
4 sets
10 Jefferson Curls @ RPE 7/10
10 Single Arm KB Sit Ups (each side)
30yd Single DB Overhead Carry (each side) @ as heavy as possible
-rest 2:00 b/t sets-
Athletes Notes
Jefferson Curl
Single Arm Kettlebell Overhead Sit Up
Single Arm Kettlebell Overhead 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
5 Deadlift @ RPE 8/10
12 Weighted Hip Thrust @ RPE 8/10
10 Single Arm KB Sit Ups (each side)
30yd Single KB Overhead Carry (each side) @ as heavy as possible
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Deadlift
Weighted Hip Thrust
Single Arm Kettlebell Overhead Sit Up
Single Arm Kettlebell Overhead Carry