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 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
Floating Romanian Deadlift (Weightlifting Variable Reps & Sets)
8 sets
8 Floating Romanian Deadlift @ RPE 7/10
-rest 1 min b/t sets-
Athletes Notes
Floating Romanian Deadlift
—note: the plates do NOT touch the ground during the set of 8. You can stand on a bumper plate for elevation if necessary to reach full range of motion while maintaining float.
Superset (4 Rounds for time ↓ shorter is better)
3-4 sets
6-8 Split Stance Barbell Good Mornings @ RPE 8/10 (each side)
12 Goblet Hold Spanish Squats @ RPE 7-8/10
20 Weighted Hip Thrusts @ RPE 7/10
-rest 2 minutes between sets-
Athletes Notes
Split Stance Barbell Good Morning
Spanish Squat with DB or KB in goblet hold
Weighted Hip Thrust
Midline Finisher (3 Rounds for time ↓ shorter is better)
3 sets
30 GHD Sit Ups
100ft Single Arm Farmer’s Carry (each side) @ RPE 8/10
100ft Double Dumbbell Front Rack Carry @ RPE 8/10
-rest 2 minute between sets-
Athletes Notes
GHD Sit Up
Single Dumbbell Farmers Carry – aka Suitcase Carry
Double Dumbbell Front Rack 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)
5 sets
8 Romanian Floating Deadlifts (plates don’t touch ground) @ RPE 7/10
-rest 1 minute between sets-
3 sets
6 Split Stance Barbell Good Mornings @ RPE 8/10 (each side)
12 Dumbbell Farmers Hold Walking Lunge Steps @ RPE 8/10
20 Weighted Hip Thrusts @ RPE7/10
30 GHD Sit Ups
-rest 2 minutes between 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.
Split Stance Barbell Good Morning
Double Dumbbell Farmer Hold Walking Lunge
Weighted Hip Thrust
GHD Sit Up