Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

Moving at moderate pace:

2 Rounds

20 Dumbbell Box Step Up (50/35)

20 Alternating Leg V-Up

20 Dumbbell Step Back Lunges (50/35)

20 Sit Ups

20 Dumbbell Step Back Lunges (50/35)

20 Sit Ups

20 Dumbbell Box Step Up (50/35)

20 Alternating Leg V-Up

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

30 Back Squat @75% of 1RM in as few sets as possible

___________________

30 MINUTES VERSION (or less) :

Moving at moderate pace:

30 Dumbbell Box Step Up (50/35)

30 Alternating Leg V-Up

30 Dumbbell Step Back Lunges (50/35)

30 Sit Ups

30 Dumbbell Step Back Lunges (50/35)

30 Sit Ups

30 Dumbbell Box Step Up (50/35)

30 Alternating Leg V-Up

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

30 Back Squat @75% of 1RM in as few sets as possible

Athletes Notes

Demo Videos

Single Dumbbell Box Step Up – hold the single dumbbell how you want – farmer, goblet, on the shoulder

Single Dumbbell Step back Lunges – hold the single dumbbell how you want – farmer, goblet, on the shoulder

Alternating Leg V Ups

Sit Ups

Back Squat

Flow

Complete 2 rounds of:

20 Dumbbell Box Step Up

20 Alternating Leg V-Up

20 Dumbbell Step Back Lunges

20 Sit Ups

20 Dumbbell Step Back Lunges

20 Sit Ups

20 Dumbbell Box Step Up

20 Alternating Leg V-Up

…then…

-rest 3 to 5 minutes-

Warm up to 75% 1RM back squat. Do this in 2 or 3 sets and 3 to 5 reps per set. Example based on 200 1RM BS: 5 reps at 100, 5 reps at 120, 3 reps at 130

Then

35 back squat at 75% 1RM in as few sets as possible. Rest as needed between sets. Don’t go to failure.

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).

()

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.
4 sets: 8 reps – around 60% of 1RM (Deload Week)

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

Barbell Romanian Deadlift

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

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

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
4 sets: 10 reps – RPE 7

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

Rear Foot Elevated DB Split Squat

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

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

Focus: Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps (each side) – RPE 7

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

Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7

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

Standing Barbell Calf Raise

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

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

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed, use rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
4 sets: 15-20 reps – 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

10 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Barbell Romanian Deadlift

Hamstring Ring Curls

if you don’t have rings, sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls

Can also sub for Rower Hamstring Curls

Standing Barbell Calf Raise