INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don't recommend doing any other workout apart from the 3 power lifts - Squat, Deadlift & Press). Please click on "Workout prep notes available" directly to read the instructions before doing the workout!Every Minute on the Minute for 21 Minutes (7 Rounds)Minute 1: 10 Deadlifts (at 65-70% of 1RM)Minute 2: 20 yard Backwards Sled Drag (Heavy)Minute 3: 15-20 GHD Sit Ups-rest as needed-4 sets:21 Banded Quad Extensions-rest 30 seconds-14 Weighted Barbell Hip Thrusts-rest 30 seconds-7 Front Rack Barbell Step Ups (each side) at RPE 8-rest 1-2 minutes b/t sets-30 MINUTES VERSION (or less):*For a shorter version today, perform 5 rounds of the EMOM (for 15 minutes) and 3 sets of the accessory
Athletes Notes
0:00 - 1:00: 10 Deadlifts (at 65-70% of 1RM)1:00 - 2:00: 20 Backwards sled drag (Heavy)2:00 - 3:00 15-20 GHD sit ups3:00 - 6:00 Repeat for round 26:00 - 9:00 Repeat for round 39:00 - 12:00 Repeat for round 412:00 - 15:00 Repeat for round 515:00 - 18:00 Repeat for round 618:00 - 21:00 Repeat for round 7
-rest as needed-
21 Banded Quad extensions-rest 30 seconds-14 Weighted Barbell Hip Thrusts-rest 30 seconds-7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)-rest 1-2 minutes-21 Banded Quad extensions-rest 30 seconds-14 Weighted Barbell Hip Thrusts-rest 30 seconds-7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)-rest 1-2 minutes-21 Banded Quad extensions-rest 30 seconds-14 Weighted Barbell Hip Thrusts-rest 30 seconds-7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)-rest 1-2 minutes-21 Banded Quad extensions-rest 30 seconds-14 Weighted Barbell Hip Thrusts-rest 30 seconds-7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)
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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.
Hip Halo Activation-into-3 rounds15/12 Bike Erg5 Cossack Squats (each side)10 Kang Squats (empty barbell)
Athlete Notes
5 sets: 5 reps – @ 75% of 1RM
*Rest 2:00-2:30 b/t sets
4 sets: 10 reps – RPE 8*Rest 1:00-1:30 b/t sets
4 sets: 10 reps (each side) – RPE 8*Rest 1:00-1:30 b/t sets
4 sets: 15-20 reps – RPE 8*Rest 1:00-1:30 b/t sets
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 StretchQuad SmashForward Fold StretchCalf Stretch on Wall
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 Rounds10 Barbell Back Squat @ moderate weight – maintain quality RPE 710 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 710 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 715 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7-Rest 3 min b/t rounds-