Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (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!

AMRAP 4 Minutes

8 Dumbbell Strict Press (2×50/35)

1 Pegboard (OR 4 Strict Chin Ups)

-rest 1 minute-

AMRAP 4 Minutes

12 Dumbbell Hang Cleans (2×50/35)

6 Wall Facing Strict Handstand Push Ups

-rest 1 minute-

AMRAP 4 Minutes

12 Dumbbell Bench Press (2×50/35)

4 Ring Muscle Ups (OR 1 Legless Rope Climb)

-rest 1 minute-

AMRAP 4 Minutes

4 Hang Double Dumbbell Snatches (2×50/35)

2 Wall Walks

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

Dumbbell Strict Press

Peg Board OR Chin Ups

Double Dumbbell Hang Power Clean

Wall Facing Strict Handstand Push Ups

Can scale by adding a mat or plate under your head or to dumbbell strict press

Double Dumbbell Bench Press

Kipping Ring Muscle Up OR Legless Rope Climb

Double Dumbbell Hang Snatch

Wall Walk

scale to Elevated Box Walks or Inchworm with Double Push Up

FLOW

0:00 – 4:00 Complete as many reps as you can of 8 Dumbbell Strict Press and 1 Peg board OR 4 Strict Chin ups

4:00 – 5:00 Rest

5:00 – 9:00 Complete as many reps as you can of 12 Dumbbell Hang Cleans and 6 Wall Facing Strict Handstand Push Ups

9:00 – 10:00 Rest

8:00 – 12:00 Complete as many reps as you can of 12 Dumbbell Bench Press and 4 Ring Muscle Ups OR 1 Legless Rope Climb

13:00 – 14:00 Rest

14:00 – 18:00 Complete as many reps as you can of 4 Hang Double Dumbbell Snatches and 2 Wall Walks

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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.

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: 8 reps – @6/10 RPE (Deload)

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

Seated Arnold Press

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

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.
3 sets: 15 reps – RPE 7

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 15 reps – RPE 7

*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.
3 sets: 15 reps – RPE 7

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

Barbell Skull Crushers

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

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

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
3 sets: 15 reps – RPE 7

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

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.

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

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Arms and Shoulders (4 Rounds for time)

4 Rounds

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

12 Ring Y Raise @ moderate weight – maintain quality RPE 7

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

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Ring Y Raise

DB Spider Curls

Barbell Skull Crushers