Open Gym Strength and Conditioning – Bodybuilding

Functional Pump! (Push/Pull) (Checkmark)

2 sets:

8-7-6-5-4-3-2-1

Dumbbell Deficit Push Ups (2×50/35)

Bent Over Dumbbell Row (50/35)

-Rest 1:1-

8-7-6-5-4-3-2-1

Strict Pull Ups

Dumbbell Bench Press (50/35)

-Rest 1:1 between sets-

_______________

30 MINUTES VERSION (or less) :

8-7-6-5-4-3-2-1

Dumbbell Deficit Push Ups (2×50/35)

Bent Over Dumbbell Row (2×50/35)

5-minute rest.

8-7-6-5-4-3-2-1

Strict Pull Ups

Dumbbell Bench Press (2×50/35)

2 to 3-minute rest

3 sets :

12 Tempo Supinated Banded Chest Flies (2:1:0:0)

12 Tempo Banded Face Pulls (2:1:0:0)

-Rest as required between sets.

Athletes Notes

DEMO VIDEOS

Dumbbell Push Ups

Double Dumbbell Bent Over Row

Strict Pull Up

SCALE to Ring Row

Dumbbell Bench Press

Elastic work for the 30-minute or less version only:

Banded Face Pulls

Resistance Band Chest Fly

Tempo is 2:1:0:0

FLOW

8 Dumbbell Deficit Push Ups, 8 Dumbbell Bent Over Dumbbell Row, 7 Dumbbell Deficit Push Ups, 7 Dumbbell Bent Over Dumbbell Row, 6 Dumbbell Deficit Push Ups, 6 Dumbbell Bent Over Dumbbell Row, 5 Dumbbell Deficit Push Ups, 5 Dumbbell Bent Over Dumbbell Row, 4 Dumbbell Deficit Push Ups, 4 Dumbbell Bent Over Dumbbell Row, 3 Dumbbell Deficit Push Ups, 3 Dumbbell Bent Over Dumbbell Row, 1 Dumbbell Deficit Push Ups, 1 Dumbbell Bent Over Dumbbell Row

-Rest as long as it takes to finish…

8 Strict Pull Up, 8 Dumbbell Bench Press,7 Strict Pull Up, 7 Dumbbell Bench Press, 6 Strict Pull Up, 6 Dumbbell Bench Press, 3 Strict Pull Up, 5 Dumbbell Bench Press, 2 Strict Pull Up, 2 Dumbbell Bench Press, 1 Strict Pull Up, 1 Dumbbell Bench Press

-Rest as long as necessary.

THEN REPEAT THE EXERCISE.

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 6 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.
4 sets : 8 reps – at 65% of 1RM

*Rest 2:00-2:30 between sets

Alt. Incline DB Bench

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

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
4 sets: 10 reps (each side) – RPE 7

*1:00-1:30 rest between sets

D-Ball Bench Press

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Athlete will lay back on a flat bench, holding a moderate weight d-ball on either side in a crush-style grip. Due to pressing over the face, athletes should be sure to chalk up and have a solid grip on the d-ball. If grip begins to slip, athletes should stop immediately, sit up, and regrip before continuing. D-ball will be pressed towards the ceiling and lowered to the chest to complete a rep.

-Sub for [Crush Grip Kettlebell Bench Press[(https://youtu.be/mYP_ywa3e9s) if needed
4 sets: 10 reps – RPE 7

*1:00-1:30 rest between sets

Seated Chest Fly with Bands

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
4 sets: 12 reps – RPE 7

*1:00-1:30 rest between sets

Single Dumbbell Waiter Hold Curl

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

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 reps – RPE 7

*1:00-1:30 rest between sets

Standing KB Crush Grip Bicep Curl

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 7

*1:00-1:30 rest between 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 RPE quality 7

10 Alt. Incline DB Bench (each side) @ moderate weight – maintain control and quality RPE 7

10 Seated Chest Fly with Bands @ moderate weight – maintain RPE 7 quality

12 KB Crush Grip Bicep Curl standing @ moderate weight – maintain RPE 7 quality

-Rest 3 minutes between each set.

Athletes Notes

Alternating Incline DB Bench Press

Seated Chest Fly with Bands

Standing KB Crush Grip Bicep Curl