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 choseRPE 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.
3 Rounds15/12 cal Row15 Banded Bicep Curls (light band – fast reps)15/12 cal Ski15 Banded Tricep Extenstions (light band – fast reps)-into-3 rounds:5 Alt. V-ups (each side)10 Lying Heel Taps (each side)5 Cat/Cows
Demo Videos
Banded bicep curls(light band – fast reps)Banded tricep extensions(light band – fast reps)Alt Leg V-ups(each side)Lying Heel Taps(each side)Cat/Cows
Focus: Move with intention and focus on each movement you are performing
4 Rounds
15 Stick Sit Ups30 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 setsScoring: Time
Stick Sit UpsFlutter KicksAlligator RollsIsolateral DB Farmers Carry
1 min Seal Pose1 min Bicep Stretch on Wall1 min Tricep Smash (each side)
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.
4 rounds:10 Banded Pushups @ moderate weight RPE 710 Chin-Ups @ moderate weight RPE 710 Standing KB Crush Grip French Press @ moderate weight RPE 710 Standing Barbell Curl @ moderate weight RPE 715 Stick Sit Ups30 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
Scoring: Time
Banded PushupsChin UpsStanding KB Crush Grip French PressStanding Barbell CurlStick Sit UpsFlutter KicksAlligator RollsIsolateral DB Farmers Carry