Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (Checkmark)

AMRAP 4 Minutes

8 Feet Elevated Ring (or Bar) Rows

12 Incline Bench Press (135/95)

-rest 1 minute-

AMRAP 4 Minutes

8 Strict Chin Ups

12 Deficit Push Ups (45/25)

-rest 1 minute-

AMRAP 4 Minutes

8 Feel Elevated Ring (or Bar) Rows

12 Incline Bench Press (135/95)

-rest as needed-

4 sets:

10 Tempo Single Arm Banded (or Cable) Rows at RPE7 (2:1:X:0)

10 Tempo Banded Chest Flies at RPE7 (2:1:X:0)

-Rest as needed between sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

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30 MINUTES VERSION (or less):

AMRAP 4 Minutes

8 Feel Elevated Ring (or Bar) Rows

12 Incline Bench Press (135/95)

-rest 1 minute-

AMRAP 4 Minutes

8 Strict Chin Ups

12 Deficit Push Ups (45/25)

-rest 1 minute-

AMRAP 4 Minutes

8 Feel Elevated Ring (or Bar) Rows

12 Incline Bench Press (135/95)

-rest 2-3 minutes-

3 sets:

10 Tempo Single Arm Banded (or Cable) Rows at RPE7 (2:1:X:0)

10 Tempo Banded Chest Flies at RPE7 (2:1:X:0)

-Rest as needed between sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

Athletes Notes

DEMO VIDEOS

Ring Row – Feet Elevated or Inverted Row on Racked Barbell – Can scale to feet on the ground

Barbell Incline Bench Press

Chin Up

Deficit Pushups

Resistance Band Chest Fly – done at tempo

Single arm banded row or Seated Single Arm Cable Row

FLOW

0:00 – 4:00 Complete as many rounds / reps of 8 Feet Elevated Ring or Bar Row and 12 Incline Bench Press

4:00 – 5:00 Rest

5:00 – 9:00 Complete as many rounds / reps of 8 Strict Chin Ups and 12 Deficit Push Ups

9:00 – 10:00 Rest

10:00 – 14:00 Complete as many rounds / reps of 8 FFeet Elevated Ring or Bar Row and 12 Incline Bench Press

Rest as needed, then perform:

10 Tempo Single Arm Banded (or Cable) Rows, 10 Tempo Banded Chest Flies

-rest as needed-

10 Tempo Single Arm Banded (or Cable) Rows, 10 Tempo Banded Chest Flies

-rest as needed-

10 Tempo Single Arm Banded (or Cable) Rows, 10 Tempo Banded Chest Flies

-rest as needed-

10 Tempo Single Arm Banded (or Cable) Rows, 10 Tempo Banded Chest Flies

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 11 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 – around 60% of 1RM (Deload Week)

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

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

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

Incline Bench DB Chest Fly

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

Focus: Lying on an incline 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.
4 sets: 10 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

Ring Curls

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

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent to full extension.
4 sets: 10 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 Alt. Incline DB Bench (each side) @ Moderate weight – maintain control and quality RPE 7

10 Incline 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

Alternating Incline DB Bench Press

Incline Bench DB Chest Fly

Incline Dumbbell Hammer Curls