Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

5 sets:

7 Strict Handstand Push Up (Use a deficit if you prefer!) at RPE7

9 Single Arm Dumbbell Row (each side) (moderate) at RPE7

-Rest 1:1 between sets.

-DIRECTLY AFTERWARDS-

5 sets:

10 Barbell Curls at RPE7

10 Barbell French Press at RPE7

-rest 1:1 between sets-

-DIRECTLY AFTERWARDS-

5 sets:

9 Dumbbell Shoulder Press at RPE8

7 Dumbbell Hammer Curls at RPE8

5 Double Dumbbell Skull Crusher at RPE8

-Rest 1:1 between sets.

*Stagger the deficit and weights so that you can do most or all of the sets unbroken!

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30 MINUTES VERSION (or less):

*For a shorter version today, perform only 3-4 sets of each portion!

Athletes Notes

Demo Videos

Strict Handstand Pushups – can scale by placing a plate or abmat under your head if needed

can sub Dumbbell Strict Press

Supported Single Arm Dumbbell Row

Standing Barbell Curl

Barbell French press

Dumbbell Shoulder Press

Double Dumbbell Hammer Curls

Double Dumbbell Skull Crushers

FLOW

7 Strict Handstand Push Up, 9 Single Arm Dumbbell Row

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

*Repeat for 5 total sets

-then-

10 Barbell Curls, 10 Barbell French Press

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

*Repeat for 5 total sets

-then-

9 Dumbbell Shoulder Press, 7 Dumbbell Hammer Curls, 5 Double Dumbbell Skull Crusher

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

*Repeat for 5 total sets

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).

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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.

Arms and Shoulders Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Athletes Notes

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

PVC Pass Through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

4 sets: 10 reps – RPE 7

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

Seated Double DB Shoulder Press

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
4 sets: 10 reps – RPE 8

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

DB Snow Angel Raise

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

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

Focus: From a standing position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout. Leaving one dumbbell extended overhead, lower the other dumbbell to the shoulder and press overhead. Repeat on the opposite side. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
4 sets: 10 reps – RPE 8

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

Crossover Symmetry Iron Scap Protocol (Checkmark)

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – Light Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

DB Spider 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: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 8

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

Standing Tricep DB French Press

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

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

Focus: In a standing position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Bicep Stretch on the Wall

Tricep 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.

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

10 DB Spider Curls @ moderate weight – maintain quality RPE 7

10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

DB Snow Angel Raise

DB Spider Curls

Standing Tricep DB French Press

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