Mayhem Affiliate Bodybuilding 6/28/2023

June 28, 2023


Class today will be joined with CrossFit!

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Leg Day Warm-up (Checkmark)

Hip Halo Activation


3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Demo Video

Hip Halo Activation

Cossack Squat

Kang Squats with Empty Barbell

Back Squat (4 sets of 10 reps @ – RPE 6/10 (This is a deload week. Prepare to max out next week))

*Rest 2:00-2:30 b/t sets

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold) (4 sets: 8 reps – RPE 7)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).

Front Racked Barbell Box Step-Ups (4 sets: 10 reps (each side) – RPE 7)

*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

Lying DB Hamstring Curl (4 sets: 10 reps – RPE 8)

*Rest 1:30-2:00 b/t sets

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.

Single Leg Calf Raise (4 sets: 15-20 reps (each side) – RPE 8)

*Rest 1:00-1:30 b/t sets

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

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.

Leg Day (Time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

8 Sandbag Stepback Lunges (each side) + Sandbag Squat @ Moderate weight – maintain control and quality RPE 7

12 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Scoring: Time

Demo Videos

Back Squat

Sandbag Stepback Lunges each side + Sandbag Squat

Lying DB Hamstring Curl

Single Leg Calf Raise

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