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
Deadstop Deadlift (Weightlifting Variable Reps & Sets)
5 sets
8 Deadstop Deadlift @ RPE 8.5/10
-rest 1 minute between sets-
*goal is heavier than two weeks ago
Athletes Notes
Deadstop Deadlift
Double Kettlebell Front Squat (Weightlifting Variable Reps & Sets)
4 sets
8 Double Kettlebell Front Squats @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Double Kettlebell Front Squats
Glute Ham Raises (4 Rounds for reps)
4 sets
8-10 Glute Ham Raises (or to RPE 8.5/10)
-rest 1 minute between sets-
Athletes Notes
Glute Ham Raise
sub Nordic Hamstring Curl , Assisted or Reduced Range Nordic Curl or Isometric Hold , or Seated Hamstring Curls if no GHD is available
Superset (4 Rounds for time ↓ shorter is better)
4 sets
20 Banded Glute Bridges @ RPE 8/10
5 Tempo Jefferson Curls @ RPE 6-7/10 (4 second negative each rep)
-rest 1 min between sets-
Athletes Notes
Banded Deficit Glute Bridge – no deficit
Jefferson Curl
Overhead KB Sit Up (Time)
For Time
Accumulate 50 Single Arm KB Overhead Sit Ups (each side) (as fast as possible) @ RPE 7/10
Athletes Notes
Single Arm Kettlebell Sit Up
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 Deadstop Deadlifts @ RPE 8/10
-rest 1 min between sets-
3 sets
8 Double Kettlebell Front Squats @ RPE 8/10
8-10 Glute Ham Raises (or to RPE 8.5/10)
10 Single Arm KB Overhead Sit Ups (each side) @ RPE 7/10
-rest 2 min between sets-
*score is total time for the mini pump
Athletes Notes
Deadstop Deadlift
Double Kettlebell Front Squats
Glute Ham Raise
sub Supermans if no GHD
Single Arm Kettlebell Overhead Sit Up