Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Core and Arms (AMRAP – Rounds & Reps)
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!
3 sets
4 minute AMRAP
8 Kettlebell Push Press (2×53/35) (or RPE 7/10)
8 Kettlebell Gorilla Rows (each side) (2×53/35) (or RPE 7/10)
12 Crush Grip Kettlebell Curls (53/35) (or RPE 7/10)
12 Crush Grip Kettlebell French Press (53/35) (or RPE 7/10)
-rest 2 minutes between sets-
*pick up where you left off each set
**score is total rounds and reps for this piece
Athletes Notes
Double Kettlebell Push Press
Kettlebell Gorilla Row
Standing KB Crush Grip Bicep Curl
Standing KB Crush Grip French Press
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
Shoulders and Arms 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 Strict Press
20 Banded Curls
:30 sec Plank Shoulder Taps
Athletes Notes
Crossover Symmetry Activation Plus
Banded 7s
Banded Bicep Curls
Banded Strict Press
Plank Shoulder Taps
Seated Double DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
5 sets
8 Seated Dumbbell Shoulder Press @ RPE 8.5/10
-rest 1 min b/t sets-
*goal is heavier than two weeks ago
Athletes Notes
Seated Double Dumbbell Shoulder Press
Strict Pull Up (5 Rounds for reps)
5 sets
8-10 Strict Pull Ups (or to RPE 7-8/10)
-rest 1 minute between sets-
*sets must be unbroken and stop 2-3 reps from failure
Athletes Notes
Strict Pull Ups
Standing DB Lateral Raise (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.
4 sets
10 Dumbbell Lateral Raises @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Lateral Raises
Standing Barbell Curl (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
4 sets
10 Barbell Curls @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Barbell Bicep Curl
Standing Tricep DB French Press (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: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets
10 Dumbbell French Press @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell French Press
Shoulders and Arms Day Cool Down (No Measure)
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Athletes Notes
Banded Overhead Shoulder Distraction
Thread the needle
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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 – Shoulders and Arms (Time)
4 sets
8 Seated Dumbbell Shoulder Press @ RPE 8.5/10
8-10 Strict Pull Ups (or to RPE 7-8/10)
-rest 1 minute between sets-
*sets must be unbroken and stop 2-3 reps from failure
4 sets
10 Barbell Curls @ RPE 8/10
10 Dumbbell French Press @ RPE 8/10
-rest 2 minutes between sets-
*score is total time for the mini pump
Athletes Notes
Seated Double Dumbbell Shoulder Press
Strict Pull Ups
Barbell Bicep Curl
Dumbbell French Press