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 8
)
*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.
Russian Kettlebell Swing (4 sets: 10 reps – RPE 8
)
*Build to a moderate weight; stay the same or build across
Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
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.
Split Stance DB Romanian Deadlift (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
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
Core (Time)
4 Rounds
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Strict Hanging Leg Raises
20 Russian Twists (each side)
30 yd Isolateral DB Farmers Carry (left)
30 yd Isolateral DB Farmers Carry (right)
*Rest 2:00 b/t sets
Scoring: Time
Demo Videos
Single Arm KB Situp
Strict Hanging Leg Raise
Russian Twists
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:
0 Weighted Hip Thrust @ moderate weight
10 Russian Kettlebell Swing @ moderate weight
10 GHD Hip Raise @ moderate weight
8 Split Stance DB Romanian Deadlift (each side) @ moderate weight
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Strict Hanging Leg Raises
20 Russian Twists (each side)
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
Russian Kettlebell Swing
GHD Hip Raise
——scale to: Barbell Good Mornings
Split Stance DB Romanian Deadlift
Single Arm KB Situp
Strict Hanging Leg Raise
Russian Twists
Isolateral DB Farmers Carry
