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!

10-9-8-7-6-5-4-3-2-1

Wall Facing Strict Handstand Push Ups

*30 Double Unders after each set (OR 10 Calorie Ski)

-rest 3-5 minutes-

3 sets

10 Tempo Dumbbell Curls at RPE 7

-rest 30sec-

10 Tempo Banded Tricep Extension at RPE 7

-rest 30sec-

10 Tempo Preacher Curls at RPE 7

-rest 90sec-

*Tempo is 21X0: 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, cap the first portion at 10 minutes if needed

Athletes Notes

Demo Videos

Wall Facing HSPU – can scale by placing a plate or abmat under your head if needed

–can sub Dumbbell Strict Press

Double Unders – can scale to single unders. Consider adding 50% more reps for singles

Single Dumbbell Bicep Curl – dumbbell in each hand

Banded Tricep Pull Downs

Dumbbell Preacher Curl

Flow

—sub row or bike if needed for ski–

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

10 Wall Facing Strict Handstand Push Ups

30 Double Unders OR 10 cals on Ski Erg

9 Wall Facing Strict Handstand Push Ups

30 Double Unders OR 10 cals on Ski Erg

8 Wall Facing Strict Handstand Push Ups

30 Double Unders OR 10 cals on Ski Erg

………..

2 Wall Facing Strict Handstand Push Ups

30 Double Unders OR 10 cals on Ski Erg

1 Wall Facing Strict Handstand Push Ups

30 Double Unders OR 10 cals on Ski Erg

–Rest 5 minutes–

10 Tempo Dumbbell Curls

-rest 30 sec-

10 Tempo Banded Tricep Extension

-rest 30 sec-

10 Tempo Preacher Curls

-rest 90 sec-

10 Tempo Dumbbell Curls

-rest 30 sec-

10 Tempo Banded Tricep Extension

-rest 30 sec-

10 Tempo Preacher Curls

-rest 90 sec-

10 Tempo Dumbbell Curls

-rest 30 sec-

10 Tempo Banded Tricep Extension

-rest 30 sec-

10 Tempo Preacher Curls

–
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

5 sets: 5 reps – @ 77.5% of 1RM

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

Strict Handstand Pushups

Focus: Stay with in a rep range that will allow for quality on all reps. Hands should be 6-8 inches away from the wall with a slight turnout and outside of shoulder width apart. Keep the core engaged with the legs together. Breathe out on each rep to assist with core engagement and stability. Ensure that all reps reach full lockout. If you do not have strict handstand pushups, this movement can be modified to kipping handstand pushups, handstand pushups with feet on a box, pike pushups, or a strict double dumbbell standing press.
3 sets: 15 reps – RPE 7

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

Plate Front Raise

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

Focus: Grab a weight plate at 3 o’clock and 9 o’clock positions. Keeping the arms extended (but not locked out), raise the plate until the hands reach eye level and then return back down. Athletes should keep the core braced and should not be tempted to go heavier than what they can show control with throughout entire range of motion.
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.

Barbell Drag Curls

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

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

Focus: Drag curls are performed with a straight bar. Use light weight and “drag” the bar up
the body by pulling the elbows up and back. *Do not sacrifice strong shoulder position to try and get the bar higher on drags.
3 sets: 15 reps – RPE 7

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

Inverted Skull Crusher

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

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

Focus: Racking a bar on a rig around waist height, assume a plank position on the bar with hands roughly shoulder width apart. Bend the elbows and lower the body to the bar. Range of motion should result with forehead ending close to barbell (similar to a lying barbell skull crusher). Raise height of bar to decrease difficulty.
3 sets: 15 reps – RPE 7

*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.

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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 Plate Front Raise @ moderate weight – maintain quality RPE 7

10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7

10 Inverted Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Plate Front Raise

Barbell Drag Curls

Inverted Skull Crusher

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