Open Gym Strength and Conditioning – Bodybuilding

Functional Pump! (Push/Pull) (Checkmark)

5 sets

6 Bench Press (heavy)

12 Deficit Push Ups (4’’/2’’)

24 Banded Chest Flies (light)

-rest 2:00 between sets-

-into-

3 Tabatas

8 sets (20 seconds on; 10 seconds off)

Ring Rows

-rest 2 minutes-

8 sets (20 seconds on; 10 seconds off)

Banded Face Pulls

-rest 2 minutes-

8 sets (20 seconds on; 10 seconds off)

Strict Pull Ups

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30 MINUTE (or less) VERSION:

4 sets

6 Bench Press (heavy)

12 Deficit Push Ups (4’’/2’’)

24 Banded Chest Flies (light)

-rest 1:1 between sets-

-into-

3 Tabatas

8 sets (20 seconds on; 10 seconds off)

Ring Rows

-rest 1 minute-

8 sets (20 seconds on; 10 seconds off)

Banded Face Pulls

-rest 1 minute-

8 sets (20 seconds on; 10 seconds off)

Strict Pull Ups

Athletes Notes

DEMO VIDEOS

Bench Press – should be heavy!!

Deficit Push Ups

Resistance Band Chest Fly

Ring Row or Perform as Elevated Ring Row for increase in difficulty

Banded Face Pulls

Strict Pull Up

FLOW

6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies

-rest 2:00-

6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies

-rest 2:00-

6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies

-rest 2:00-

6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies

-rest 2:00-

6 Bench Press, 12 Deficit Push Ups, 24 Banded Chest Flies

-rest 2:00-

0:00 – 0:20 Ring Rows

0:20 – 0:30 Rest

0:30 – 0:50 Ring Rows

0:50 – 1:00 Rest

1:00 – 1:20 Ring Rows

1:20 – 1:30 Rest

1:30 – 1:50 Ring Rows

1:50 – 2:00 Rest

2:00 – 2:20 Ring Rows

2:20 – 2:30 Rest

2:30 – 2:50 Ring Rows

2:50 – 3:00 Rest

3:00 – 3:20 Ring Rows

3:20 – 3:30 Rest

3:30 – 3:50 Ring Rows

3:50 – 4:00 Rest

4:00 – 6:00 Rest

6:00 – 6:20 Banded Face Pulls

6:20 – 6:30 Rest

6:30 – 6:50 Banded Face Pulls

6:50 – 7:00 Rest

7:00 – 7:20 Banded Face Pulls

7:20 – 7:30 Rest

7:30 – 7:50 Banded Face Pulls

7:50 – 8:00 Rest

8:00 – 8:20 Banded Face Pulls

8:20 – 8:30 Rest

8:30 – 8:50 Banded Face Pulls

8:50 – 9:00 Rest

9:00 – 9:20 Banded Face Pulls

9:20 – 9:30 Rest

9:30 – 9:50 Banded Face Pulls

9:50 – 10:00 Rest

10:00 – 12:00

12:00 – 12:20 Strict Pull Ups

12:20 – 12:30 Rest

12:30 – 12:50 Strict Pull Ups

12:50 – 13:00 Rest

13:00 – 13:20 Strict Pull Ups

13:20 – 13:30 Rest

13:30 – 13:50 Strict Pull Ups

13:50 – 14:00 Rest

14:00 – 14:20 Strict Pull Ups

14:20 – 14:30 Rest

14:30 – 14:50 Strict Pull Ups

14:50 – 15:00 Rest

15:00 – 15:20 Strict Pull Ups

15:20 – 15:30 Rest

15:30 – 15:50 Strict Pull Ups

15:50 – 16:00 Rest

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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INSTRUCTIONS

These are intended to give you a great “pump” for the day. They are a mix of bodybuilding type movements, some CrossFit style structure and/or movements, and aerobic work.

The intensity is designed to just be MODERATE! It is so you can come and do a workout to get a “pump”, sweat some and get out of breath. Ideally you can hit these with friends as well!

Many of these are from, or built off of, recent workouts Rich has done. You can come and do them on a day when you aren’t feeling like doing as much intensity with our other more CrossFit based tracks, or when you want to change up your bodybuilding style. Have fun with them!

Do NOT perform this with the rest of the bodybuilding track. It is meant to be done alone for the day. We recommend performing these as the ONLY bodybuilding for this day and the following day (i.e. if you do all 3 functional pumps in a week, we don’t recommend doing any other bodybuilding, except for the 3 power lifts – Squat, Deadlift & Press).

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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 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Saturday: Glutes & Arms

Current Bodybuilding Cycle: Week 5 of 12 (No Measure)

Bodybuilding Cycle 2

Week of April 1 – June 17 (12 Weeks)

Mechanical Drop Set (MDS)

Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.

Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.

Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.

Upper Body Anterior Warm-Up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull Aparts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Crossover Symmetry

OR if you don’t have access perform as Banded 7s – 7 each rep

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

Scorpion Stretch

Bench Press

*Rest 2:00-2:30 b/t sets

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
2 sets: 5-3-1 reps – at the heaviest from the past 3 weeks.

*Rest 2:00-2:30 b/t sets

Reverse Grip Incline Dumbbell Bench Press

*Rest 1:00-1:30 b/t sets

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Alt DB Tempo Bench + Double DB Bench

4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Flat Bench DB Chest Fly

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
4 sets: 12 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Incline Dumbbell Hammer Curls

*Rest 1:00-1:30 b/t sets

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Unlike a regular curl, there is no rotation of the dumbbell on the way up. Do not sacrifice form/control for weight.
4 sets: 10 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Barbell Curl 21s

*Rest 1:00-1:30 b/t sets Focus: Standing with a barbell perform 7 reps from waist to parallel, 7 reps from top of rep to parallel, 7 reps full range of motion. Ensure that you do not sacrifice quality over quantity with this exercise.
3 sets: 21 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Cooldown/Mobility (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min bicep wall smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Bicep Wall Stretch

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.

Upper Body Anterior (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

10 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7

12 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Reverse Grip Incline Dumbbell Bench Press

Flat Bench DB Chest Fly

Incline Dumbbell Hammer Curls