Crossfit Lillington – Mayhem Affiliate – Bodybuilding
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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 Push 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
10 Cossack Squats
10 Bodyweight Calf Raises
10 Bodyweight Tibia Raises
Athletes Notes
Mayhem Hip Halo Activation
Cossack Squat
Calf Raises
Tibia Raises
Back Squat (Weightlifting Variable Reps & Sets)
5 sets
8 Back Squat @ RPE 7/10
-rest 1 min b/t sets-
DB Lunge Walkthroughs (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: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
4 sets
8 Front Rack Dumbbell Lunge Walkthroughs (each side) @ RPE 7-8/10
-rest 1 min between sets-
Athletes Notes
Dumbbell Lunge Walkthroughs – DBs in front rack
Double Kettlebell Front Squat (Weightlifting Variable Reps & Sets)
3 sets
12 Double Kettlebell Front Squats @ RPE 7-8/10
-rest 1 min between sets-
Athletes Notes
Double Kettlebell Front Squats
Superset (3 Rounds for time ↓ shorter is better)
3 sets
20 Farmers Hold Standing Calf Raises @ RPE 7/10
15 Hip Extensions (or to – RPE 7/10)
25 Strict Sit Ups
-rest 2 minutes between sets-
Athletes Notes
Weighted Calf Raises DBs Farmer Hold
GHD Hip Extension
Strict Sit Up
Lower Push Day Cool Down (No Measure)
1 min thread the needle (each side)
1 min pigeon pose (each side)
1 min toe touch stretch
1 min foam roll glutes (each side)
Athletes Notes
Thread the Needle
Pigeon Stretch
Toe Touch 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 – Lower Push (Time)
5 sets
8 Back Squat @ RPE 7/10
-rest 1 min between sets-
3 sets
8 Bulgarian Split Squats (each side) @ RPE 8/10
15 Farmers Hold Standing Calf Raises @ RPE 7/10
12 Hip Extensions (or to RPE 7/10)
20 Strict Sit Ups
-rest 2 min between sets-
*score is total time for the mini pump
Athletes Notes
Back Squat
Dumbbell Bulgarian Split Squats
Weighted Calf Raises DBs Farmer Hold
GHD Hip Extension
Strict Sit Up