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
-into-
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: 10 Reps – RPE 8
)
*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.
Deadlift (4 sets: 10 Reps – RPE 8)
*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.
DB Stepback Lunges (4 sets: 8 reps (each side)– RPE 8)
*Rest 1:00-1:30 b/t sets
Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
GHD Nordic (Hamstring) Curl (4 sets: 10 reps – RPE 8)
*Rest 1:30-2:00 b/t sets
Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.
-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
Standing Barbell Calf Raise (4 sets: 15-20 reps – RPE 8
)
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
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.
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
Demo Videos
Couch Stretch
Quad Smash
Forward Fold Stretch
calf stretch on wall
Leg Day (Time)
4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Deadlift @ Moderate weight – maintain control and quality
12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
GHD Nordic Hamstring Curl
—scale to: Nordic Hamstring Curl with Someone holding feet
—-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
Standing Barbell Calf Raise
