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!
16 Minute AMRAP
2 Rope Climbs
8 Dumbbell Bench Press (2×70/50) (or RPE 8/10)
12 GHD Sit Ups
*score is rounds and reps for this piece
3 sets
15 Single Arm Tricep Dumbbell Kick Backs (each side) @ RPE 7/10
15 Single Dumbbell Crush Grip Curl @ RPE 7/10
30 Weighted Russian Twists @ RPE 7/10
-rest 2 minutes between sets-
Athletes Notes
Rope Climb
Dumbbell Bench Press
GHD Sit Up
Single Arm DB Kickback
Crush Grip Dumbbell Bicep Curl
Dumbbell Russian Twist
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
Strict Chin Ups (5 Rounds for reps)
5 sets
8-10 Strict Chin Ups (or to RPE 8/10)
-rest 1 minute between sets-
*sets must be unbroken and stop 2-3 reps from failure
Athletes Notes
Chin Ups
Standing Alternating DB Shoulder Press (Weightlifting Variable Reps & Sets)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. 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).
Standing Alternating DB Shoulder Press
Standing Alternate Dumbbell Shoulder Press
5 sets
6 Standing Alternating Dumbbell Shoulder Press (each side) @ RPE 8/10
-rest 1 minute between sets-
Athletes Notes
Standing Alternating Double DB Shoulder Press
Superset (4 Rounds for time ↓ shorter is better)
3-4 sets
10 Dumbell Rollovers @ RPE 8/10
10 Barbell Reverse Grip Curls @ RPE 8/10
20 Reverse Dumbbell Fly @ RPE 6/10
-rest 2 minutes between sets-
Athletes Notes
Dumbbell Rollovers
Barbell Reverse Curl
Dumbbell Reverse Flies
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)
3 sets
8-10 Strict Chin Ups (or to RPE 8/10)
6 Standing Alternating Dumbbell Shoulder Press (each side) @ RPE 8/10
-rest 1 minute between sets-
3 sets
10 Dumbell Rollovers @ RPE 8/10
10 Barbell Reverse Grip Curls @ RPE 8/10
-rest 2 minutes between sets-
*score is total time for the mini pump
Athletes Notes
Chin Ups
Standing Alternating Double DB Shoulder Press
Dumbbell Rollovers
Barbell Reverse Curl