Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (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!

4 sets:

6 Dumbbell Bench Press at RPE 9

12 Deficit Push Ups at RPE 8

25 Bar Push Ups (Hip Height) at RPE 7-8

-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

4 sets:

6 Weighted Strict Pull Ups at RPE 9

12 Barbell Bent Over Rows at RPE 8

25 Bar Rows at RPE 7-8

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 3 sets of each accessory and cut rest to 90 seconds if needed

Athletes Notes

Demo Videos

Dumbbell Bench Press

Deficit Push Ups

Bar Push Ups – bar should be set up in the rack at hip height!

Weighted Strict Pull Up

Barbell Bent Over Rows

Body Row on Racked Barbell – aka Bar Rows .

Flow

6 Dumbbell Bench Press

12 Deficit Push Ups

25 Bar Push Ups

-rest 2 minutes-

6 Dumbbell Bench Press

12 Deficit Push Ups

25 Bar Push Ups

-rest 2 minutes-

6 Dumbbell Bench Press

12 Deficit Push Ups

25 Bar Push Ups

-rest 2 minutes-

6 Dumbbell Bench Press

12 Deficit Push Ups

25 Bar Push Ups

-rest 2 minutes-

*Bar push ups done around hip height

-Directly into-

6 Weighted Strict Pull Ups

12 Barbell Bent Over Rows

25 Bar Rows

-rest 2 minutes-

6 Weighted Strict Pull Ups

12 Barbell Bent Over Rows

25 Bar Rows

-rest 2 minutes-

6 Weighted Strict Pull Ups

12 Barbell Bent Over Rows

25 Bar Rows

-rest 2 minutes-

6 Weighted Strict Pull Ups

12 Barbell Bent Over Rows

25 Bar Rows

–
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.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Saturday: Glutes & Arms

Chest & Tricep Warm-Up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull Aparts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Crossover Symmetry

OR if you don’t have access perform as Banded 7s – 7 each rep

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

Scorpion Stretch

Bench Press

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

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
5 sets: 5 reps – @ 65% + 10lbs total

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

Alt. Incline DB Bench

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

*Build to a moderate weight and stay the same or build across all sets heavy.

Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 15 reps (each side) – RPE 7

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

Reverse Grip Barbell Bench Press

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

*Build to a moderate weight and stay the same or build across all sets.

Focus: Lying on a flat bench, athlete will reverse grip a barbell and unrack. Width grip is dependent on athletes mobility but should be roughly outside the width of the torso. Lower the barbell to the chest and press back up to extension. Be sure keep shoulders loaded down and back against the bench at all times.
3 sets: 15 reps – RPE 7

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

Seated Chest Fly with Bands

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
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

Single Arm Standing Tricep Extension w/ band

*Rest 1:00-1:30 b/t sets *Build to a moderate weight, stay the same or build across sets Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.
3 sets: 15 reps (each side) – RPE 7

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

Cooldown/Mobility (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min tricep lacrosse ball smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash

Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Tricep Lacrosse Ball 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.

Chest and Triceps (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Alt. Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

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

-Rest 3 min b/t rounds-

Athletes Notes

Alternating Incline DB Bench Press

Seated Chest Fly with Bands

Barbell Skull Crushers