Crossfit Lillington – Mayhem Affiliate – Bodybuilding
Functional Pump – Lower Push and Pull (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!
3 rounds
21 Deadlift (225/155) (or RPE 7/10)
150ft Bodyweight Walking Lunge
9 Front Squats (225/155) (or RPE 8/10)
*score is time for this piece
3 sets
10 Heel Elevated Goblet Squats @ RPE 8/10
20 Farmers Hold Standing Calf Raises @ RPE 7/10
-rest 2 minutes between sets-
Athletes Notes
Deadlift
Bodyweight Walking Lunge
Front Squat
Elevated Heel DB Goblet Squat
Weighted Calf Raises DBs Farmer Hold
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
Dumbbell Seal Row (Weightlifting Variable Reps & Sets)
8 sets
8 Double Dumbbell Seal Row @ RPE 7/10 +5lb each side
-rest 1 min b/t sets-
Athletes Notes
Double Dumbbell Seal Row
Superset (4 Rounds for time ↓ shorter is better)
3-4 sets
10 Barbell Preacher Curls @ RPE 8/10
12 Feet Elevated Ring Rows (20in box) (or to RPE 7/10)
20 Single Dumbbell Crush Grip Curl @ RPE 7/10
-rest 2 minutes between sets-
Athletes Notes
Barbell Preacher Curl
can use GHD pad if no preacher curl machine is available
EZ bar works best but straight barbell can also be used
Elevated Ring Row
Crush Grip Dumbbell Bicep Curl
Wrist Curls (Checkmark)
3 sets
20 Dumbbell Wrist Flexion Curls (both arms, same time) @ RPE 7/10
20 Dumbbell Wrist Extension Curls (both arms, same time) @ RPE 7/10
-rest 1 minute between sets-
Athletes Notes
Dumbbell Wrist Flexion Curl with both arms
Dumbbell Wrist Extension Curl with both arms
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)
5 sets
8 Double Dumbbell Seal Row @ RPE 7/10
-rest 1 min between sets-
3 sets
8 Barbell Preacher Curls @ RPE 8/10
10 Feet Elevated Ring Rows (20in box) (or to RPE 7/10)
20 Single Dumbbell Crush Grip Curl @ RPE 7/10
-rest 2 min between sets-
*score is total time for the mini pump
Athletes Notes
Double Dumbbell Seal Row
Barbell Preacher Curl
can use GHD pad if no preacher curl machine is available
EZ bar works best but straight barbell can also be used
Elevated Ring Row
Crush Grip Dumbbell Bicep Curl