CrossFit Armed – Mayhem Affiliate – Bodybuilding
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.
Arms and Shoulders Warm-up (Checkmark)
3 Rounds
15/12 cal Row
15 Banded Bicep Curls (light band – fast reps)
15/12 cal Ski
15 Banded Tricep Extensions (light band – fast reps)
-into-
2 rounds
10 PVC Pass Throughs
5 PVC Around the Worlds (each direction)
10 Arm Circles (each direction)
5 Down Gog/Seal Pose Transitions
Focus: Move with intention and take machine work at an easy/moderate pace
Demo Videos
Banded Bicep Curls
Banded Tricep Extension
PVC Pass through
PVC Around the Worlds
Big Arm Circles w/Explanation
Downward to Upward Dog Transitions
Shoulder Press (4 sets: 10 Reps – RPE 6 (deload))
*Rest 2:00-2:30 b/t sets
Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
Diamond Push-ups (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Setup in a pushup position on the floor with hands 2-3 inches apart. This movement can also be performed on a racked bar at shin level if positioning is more comfortable for athlete.
Double DB Z-Press (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
Ring Y Raise (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
Crossover Symmetry Iron Scap Protocol (1 time through)
Complete Iron Scap Protocol:
Archer: 10 reps (each side) – Heavy Band
Pulldown: 10 reps – Heavy Band
Tiger Walk: 20 reps (each side) – Heavy Band
WY Negative: 10 reps – Light Band
Snow Angel: 10 reps – Light Band
Bear Hug: 10 reps – Heavy Band
ATYT: 10 reps – Light Band
Focus: Use band weight that is challenging but allows for quality of movement.
Standing KB Crush Grip Bicep Curl (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
Single Arm DB Skull Crusher (4 sets: 10 reps (each side) – RPE 8)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Cooldown/Mobility (Checkmark)
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)
Demo Videos
Banded Overhead Shoulder Distraction
Thread the needle
Bicep Stretch on the Wall
Tricep Smash
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.
Arms and Shoulders (Time)
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality
12 Ring Y Raise @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
10 Single Arm DB Skull Crusher @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Barbell Strict Press
Ring Y Raise
—–scale to: Bench Supported Dumbbell Y Raise
Standing KB Crush Grip Bicep Curl
Single Arm DB Skull Crusher
