Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

8 sets: (at moderate pace)

10/8 Calorie Ski

10 GHD Sit Ups

10/8 Calorie Ski

10 V-Ups

-rest 1:1 b/t sets-

-straight into-

8 sets: (at moderate pace)

10/8 Calorie Bike Erg

10 Dumbbell Front Squats (2×50/35)

10/8 Calorie Ski

10 Dumbbell Step Back Lunges (2×50/35) (You can hold dumbbells however you like)

-rest 1:1 b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, cut the sets down to 4-5 for each portion

Athletes Notes

DEMO VIDEOS

GHD Sit Up

scale to V-Ups OR Stick Sit Ups if needed

Dumbbell Front Squats

Single Dumbbell Step back Lunges

hold the single dumbbell how you want – farmer, goblet, on the shoulder

V-Ups

FLOW

—sub row or bike if needed for ski–

–100m runs can be subbed if no ergs available–

10/8 cals on ski, 10 GHD sit ups, 10/8 cals on ski, 10 V-ups

-rest same amount of time it took you to complete the set-

*Repeat for 8 total sets*

–then (no rest)–

10/8 Calorie Bike Erg, 10 Dumbbell Front Squats, 10/8 Calorie Ski, 10 Dumbbell Step Back Lunges

-rest same amount of time it took you to complete the set-

*Repeat for 8 total sets*

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.
4 sets: 10 reps – RPE 7

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

Split Stance DB Romanian Deadlift

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

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

Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
4 sets: 8 reps (each side)– RPE 8

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

DB Lunge Walkthroughs

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

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

Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
4 sets: 8 reps (each side)– RPE 8

*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 8

*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 8

*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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

10 DB Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight (each side) – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Split Stance DB Romanian Deadlift

Single Leg Calf Raise

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