Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (Checkmark)

10 Rounds

1:00 Bike Erg

10 Strict Chin Ups

1:00 Ski

10 Dumbbell Bench Press (2×70/50)

4 sets:

7 Tempo Single Arm Dumbbell Rows at RPE8 (2:1:X:0)

7 Tempo Banded Face Pulls at RPE8 (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

30 MINUTES VERSION (or less):

*For a shorter version today, complete the full 10 rounds and then perform the accessory until you hit the 30 minute mark.

Athletes Notes

DEMO VIDEOS

Chin Up

can scale to Supinated Grip Ring Rows

Dumbbell Bench Press

Supported Single Arm Dumbbell Row – done at tempo

Banded Face Pulls – done at tempo

FLOW

–row or run can be subbed if no bike or ski erg is available–

Complete 10 rounds of: 1:00 on bike erg, 10 strict chin ups, 1:00 on ski erg, 10 dumbbell bench press

–rest 5 minutes–

7 Tempo Single Arm Dumbbell Rows, 7 Tempo Banded Face Pulls

-rest as needed-

7 Tempo Single Arm Dumbbell Rows, 7 Tempo Banded Face Pulls

-rest as needed-

7 Tempo Single Arm Dumbbell Rows, 7 Tempo Banded Face Pulls

-rest as needed-

7 Tempo Single Arm Dumbbell Rows, 7 Tempo Banded Face Pulls

See Scaling and Sub Document HERE for calorie conversion chart and 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.

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: Familiarization Week (No Measure)

Bodybuilding Cycle 3: Week of July 1 – September 30 (14 Weeks)

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 Bodybuilding classic of 5×5 style of sets with the accessory lifts alternating between sets of 10 and 15. This will not include anything like MDS from the previous cycle. The focus for the next 14 weeks are on the main lifts to establish a good working base. If you feel like you are taking to long on the main lifts or it is too much, focus on the main lifts and lower the intensity or sets on the accessory lifts.

Length: This cycle will be a 14 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.

Chest & Tricep 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: 10 reps – RPE 7

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

Double DB Incline 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: Set a bench up at an incline that will allow for a 45 degree angle of the torso. 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 – RPE 7

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

Hex Press

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

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.
4 sets: 10 reps – RPE 7

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

Flat Bench DB Chest Fly

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Lying on a 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. Movement can also be performed while lying on the floor.
4 sets: 10 reps – RPE 7

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

Double DB Skull Crushers

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

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

Focus: Lay on bench or floor. Both arms are extended in front with DB’s held in a neutral grip. Elbow should stay tucked (avoid flaring) and pointed towards the ceiling. Lower dumbbells by bending at the elbow and allow them to pass by the sides of the head. Show control throughout.
4 sets: 10 reps – RPE 7

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

Single Arm DB Kickback

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
4 sets: 10 reps (each side) – 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 tricep lacrosse ball smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash

Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Tricep Lacrosse Ball Smash

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.

Chest and Triceps (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Double DB Incline Bench Press @ Moderate weight – maintain control and quality RPE 7

12 Flat Bench DB Chest Fly @ moderate weight – maintain quality RPE 7

10 Double DB Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Double DB Incline Bench Press

Flat Bench DB Chest Fly

Double DB Skull Crushers