Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!

Every Minute on the Minute for 21 Minutes (7 Rounds)

Minute 1: 10 Deadlifts (at 65-70% of 1RM)

Minute 2: 20 yard Backwards Sled Drag (Heavy)

Minute 3: 15-20 GHD Sit Ups

-rest as needed-

4 sets:

21 Banded Quad Extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front Rack Barbell Step Ups (each side) at RPE 8

-rest 1-2 minutes b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform 5 rounds of the EMOM (for 15 minutes) and 3 sets of the accessory

Athletes Notes

Demo Videos

Deadlift

Backward Sled Walk/Pull – Scaling options include:

Backwards Sandbag Carry

Tie plate, DB or KB around waist with strap

and walk

GHD Sit Up – scale to V-Ups OR Stick Sit Ups if needed

Seated Banded Quad Extensions – if you have access to a leg extension machine you may opt to use that instead.

Weighted Hip Thrusts

Front Rack Barbell Box Step Ups

Flow

0:00 – 1:00: 10 Deadlifts (at 65-70% of 1RM)

1:00 – 2:00: 20 Backwards sled drag (Heavy)

2:00 – 3:00 15-20 GHD sit ups

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 as needed-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

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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).

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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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.
5 sets: 5 reps – @ 75% of 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 8

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

DB Walking Lunges

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

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

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.
4 sets: 10 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 – 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

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

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

-Rest 3 min b/t rounds-

Athletes Notes

Elevated Toe Double DB Romanian Deadlift

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with Someone holding feet

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

Single Leg Calf Raise

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