Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (8 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!
8 sets
30 Double Unders
4 Thruster straight into 5 Front Squat (unbroken) (135/95) (or RPE 7/10)
-rest 1 minute between sets-
*score is times for this piece
*barbell complex MUST be done unbroken
3 sets
8 Double DB Front Rack Walking Lunge Steps (each side) @ RPE 8/10
12 Goblet Spanish Squat @ RPE 8/10
-rest 2:00 b/t sets-
Athletes Notes
Double Under
Thruster
Front Squat
Double Dumbbell Front Rack Walking Lunge
Spanish Squat with DB or KB in goblet hold
Example Flow
One set is as follows:
30 Double Unders
4 unbroken Thrusters INTO 5 Front Squats (cannot set the bar down)
Rest 1 min and repeat for the remaining sets.
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)
10 sets
3 Pendlay Row (build to a 3RM)
-rest 2:00-3:00 b/t sets-
Lat Pulldowns – Neutral Close Grip (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 a neutral 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 bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 15 reps @ RPE 9/10
-rest 1:00-1:30 b/t sets-
Alternate option if no cable machine:
Banded Lat Pulldowns
4 sets: 30 reps @ RPE 9/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Lat Pulldowns Neutral Close Grip – cable
Lat Pulldown with Band
Barbell Drag Curls (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
3 sets: 10 reps @ RPE 9/10
-rest 1:00-1:30 b/t sets-
Athletes Notes
Barbell Drag Curl
Superset (4 Rounds for reps)
4 sets
15 Incline Bench DB Curls @ RPE 8/10
-rest 30 sec-
Max Reps Seated Dumbbell Curl @ same load as above
*Rest 2:00 b/t sets
*Score max rep sets. Log weights in notes.
Athletes Notes
Incline Dumbbell Curls
Seated Double Dumbbell 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
4 Pendlay Rows @ RPE 8/10
15 Lat Pulldowns (or 25 Banded Lat Pulldowns) @ RPE 8/10
-rest 2:00 b/t sets-
3 sets
15 Incline Bench DB Curls @ RPE 8/10
-rest :30-
Max Reps Seated Dumbbell Curl @ same load as above
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Pendlay Row
Lat Pulldowns Neutral Close Grip – cable
Lat Pulldown with Band
Incline Dumbbell Curls
Seated Double Dumbbell Bicep Curl