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.
Glutes and Core Warm-up (Checkmark)
Hip Halo Warmup
-into-
3 rounds
5 Alt. V-ups (each side)
10 Lying Heel Taps (each side)
5 Cat/Cows
Focus: Move with intention and focus on each movement you are performing
Demo Videos
Mayhem Hip Halo Activation
Alt Leg V-ups (each side)
Lying Heel Taps (each side)
Cat/Cows
Weighted Hip Thrust (4 sets: 10 Reps – RPE 6 (deload))
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
Rear Foot Elevated DB Split Squat (4 sets: 8 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: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
GHD Hip Extension (4 sets: 10 reps – RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
Single Leg DB Hip Thrust (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 to the opposite side. Keep dumbbell centered over the hips the entire time.
Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
Core (Time)
4 Rounds
4 sets:
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Stick Sit Ups
Alligator Rolls
Flutter Kicks
Isolateral DB Farmers Carry
Cooldown/Mobility (Checkmark)
1 min Seal Pose
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
Seal Stretch
Pigeon Stretch
Cross Leg Forward Fold
Foam Roll Glutes
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.
Glutes and Core (Time)
4 rounds:
10 Weighted Hip Thrust @ moderate weight
8 Rear foot elevated DB Split Squat (each side) @ moderate weight
10 GHD Hip Raise @ moderate weight
10 Single Leg DB Hip Thrust @ moderate weight
15 Stick Sit Ups
30 Flutter Kicks (each side)
7 Alligator Rolls (each way)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 3 minutes b/t rounds
Demo Videos
Weighted Hip Thrusts
Rear Foot Elevated DB Split Squat
GHD Hip Raise
—–scale to: Barbell Good Mornings
Single Leg DB Hip Thrust
Stick Sit Ups
Alligator Rolls
Flutter Kicks
Isolateral DB Farmers Carry
