Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

10-9-8-7-6-5-4-3-2-1

Dumbbell Deadlifts (2x70s/50s)

Dumbbell Farmers Hold Step Back Lunges (2x70s/50s)

*Each has to be superset and unbroken (i.e. 10 into 10 then rest, 9 into 9 then rest)

-Rest 90 seconds after each set of Lunges-

-rest 3-5 minutes then warm up to back squat weight-

35 Back Squat @70% of 1RM in as few sets as possible

-rest as needed-

8 minute bike cool down

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30 MINUTES VERSION (or less):

10-9-8-7-6-5-4-3-2-1

Dumbbell Deadlifts (2x70s/50s)

Dumbbell Farmers Hold Step Back Lunges (2x70s/50s)

*Each has to be superset and unbroken (i.e. 10 into 10 then rest, 9 into 9 then rest)

-Rest 60 seconds after each set of Lunges-

-rest 2-3 minutes then warm up to back squat weight-

35 Back Squat @70% of 1RM in as few sets as possible

-rest as needed-

easy bike cool down til the 30 minute mark

Athletes Notes

Demo Videos

Dumbbell Deadlift

Double Dumbbell Stepback Lunge – Farmers Carry

Back Squat

Flow

10 dumbbell deadlifts – 10 dumbbell farmers hold step back lunges – rest 0:90

9 dumbbell deadlifts – 9 dumbbell farmers hold step back lunges – rest 0:90

8 dumbbell deadlifts – 8 dumbbell farmers hold step back lunges – rest 0:90

7… 7… – rest 0:90

6… 6… – rest 0:90

5… 5… – rest 0:90

4… 4… – rest 0:90

3… 3… – rest 0:90

2… 2… – rest 0:90

1… 1… – rest 0:90

-rest 3-5 minutes-

Warm up to 70% 1RM back squat. (Do this in 2 or 3 sets and 3 to 5 reps per set).

…Then…

Complete 35 back squat at 70% 1RM in as few sets as possible.

…Then….

Bike Cool Down

See Scaling and Sub Document HERE for recommended substitution options!
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.

Leg Day Warm-up (Checkmark)

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Athlete Notes

Hip Halo Activation

Cossack Squat

Kang Squats with Empty Barbell

Back Squat

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

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
2 sets: 5-3-1 reps – at the heaviest of the last 3 weeks

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

DB Good Mornings

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

*Build to a moderate weight; stay the same or build across sets

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
4 sets: 10 reps – RPE 7

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

Barbell Front Squat: 1 and a Half Reps

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

*Build to a moderate weight; stay the same or build across sets

Focus: Rack a barbell in the front rack position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.
4 sets: 8 reps – RPE 7

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

GHD Nordic (Hamstring) Curl

*Rest 1:30-2:00 b/t sets

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
4 sets: 10 reps – RPE 7

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

Single Leg Calf Raise

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
4 sets: 15-20 reps (each side) – RPE 7

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

Cooldown/Mobility (Checkmark)

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 Stretch

Quad Smash

Forward Fold Stretch

Calf Stretch on Wall

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.

Leg Day (4 Rounds for time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

8 Barbell Front Squat: 1 and a Half Reps @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Nordic Hamstring Curl

Single Leg Calf Raise