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!
9 rounds
15 Hang Power Clean (75/55) (or RPE 5/10)
12 Strict Press (75/55) (or RPE 5/10)
*score is time for this piece
3 sets
12 Single Arm KB Sit Ups (left)
12 Single Arm KB Sit Ups (right)
40yd Single DB Overhead Carry (left– as heavy as possible)
40yd Single DB Overhead Carry (right – as heavy as possible)
-rest 2:00 b/t sets-
Athletes Notes
Hang Power Clean
Strict Press
Single Arm Kettlebell Overhead Sit Up
Single Arm Dumbbell Overhead 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)
10 sets
3 Deadlift (build to a 3RM)
-rest 2:00-3:00 b/t sets-
DB Walking Lunges (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: Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets.
4 sets: 12 reps (each side) @ RPE 9/10
-rest 1:00-1:30 b/t sets-
*front rack position
Athletes Notes
Double Dumbbell Front Rack Walking Lunge
Band Pull Throughs (Checkmark)
3 sets: 20 reps (or go until RPE 8/10)
-rest 1:30-2:00 b/t sets-
Athletes Notes
Band Pull Through
Superset (4 Rounds for time ↓ shorter is better)
4 sets
30 Banded Good Mornings (or go until RPE 8/10)
12 Single Arm KB Sit Ups (left)
12 Single Arm KB Sit Ups (right)
40yd Single DB Overhead Carry (left- as heavy as possible)
40yd Single DB Overhead Carry (right – as heavy as possible)
-rest 2:00 b/t sets-
Athletes Notes
Banded Good Mornings
Single Arm Kettlebell Sit Up
Single Arm Dumbbell 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
4 Floating Romanian Deadlift @ RPE 9/10
10 Double DB Front Rack Walking Lunge Steps (each side) @ RPE 8/10
30 Banded Good Mornings (or go until RPE 8/10)
10 Single Arm KB Sit Ups (left)
10 Single Arm KB Sit Ups (right)
-rest 2:00 b/t sets-
*score is total time for the mini pump
Athletes Notes
Floating Romanian Deadlift
—note: the plates do NOT touch the ground during the set of 6. You can stand on a bumper plate for elevation if necessary to reach full range of motion while maintaining float.
Double Dumbbell Front Rack Walking Lunge
Banded Good Mornings
Single Arm Kettlebell Sit Up