Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

Every Minute (21 Minutes)

7 Rounds

Minute 1: 10-15 Heels Elevated Goblet Squat (50/35)

Minute 2: 8-12 Medicine Ball GHD Sit Ups (20/14)

Minute 3: 30 second Sled Push (Heavy)

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

20 Back Squat @80% of 1RM in as few sets as possible

————–

30 MINUTES VERSION (or less):

*For a shorter version today, cut the EMOM down to 15 minutes total!

Athletes Notes

DEMO VIDEOS

Heel Elevated Goblet Squats

Med Ball GHD Sit Up

scale to GHD Sit Up with no weight

scale to V-Ups OR Tuck Ups OR Strict Sit Ups

Sled Push SLED WEIGHT IS TOTAL WEIGHT (empty + added weight).

Option 1: Scale at weight-equivalent distance Plate Push

Option 2: Scale at half the distance of Barbell Front Rack Walking Lunge

Back Squat

FLOW

Remember that this is a moderate intensity.

0:00 – 1:00: 10-15 Heels Elevated Goblet Squat (50/35)

1:00 – 2:00: 8-12 Weighted GHD Sit Ups (20/14)

2:00 – 3:00 : 30 second Sled Push (Heavy)

3:00 – 6:00 Repeat for Round 2

6:00 – 9:00 Repeat for Round 3

9:00 – 12:00 Repeat for Round 4

12:00 – 15:00 Repeat for Round 5

15:00 – 18:00 Repeat for Round 6

18:00 – 21:00 Repeat for Round 7

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

20 Back Squat @80% of 1RM in as few sets as possible

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.
1 set: 1 rep – build to a 1RM

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

Elevated Toe Double DB Romanian Deadlift

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

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

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
4 sets: 10 reps – RPE 7

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

Front Racked Barbell Box Step-Ups

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

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

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 8 reps (each side) – RPE 7

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

Lying DB Hamstring Curl

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

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 7

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

Seated Dumbbell Calf Raise

*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading 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 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Elevated Toe Double DB Romanian Deadlift

Lying DB Hamstring Curl

Seated Dumbbell Calf Raise