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!

5 sets:

Minute 1: In 30 seconds Max Distance Handstand Walk

Minute 2: In 40 seconds Max Reps Strict Chin Ups

Minute 3: In 50 seconds Max Rep Dumbbell Shoulder Press (light dumbbells)

Minute 4: Ski recovery (RPE 2-3)

-rest as. needed-

3-4 sets

12 Tempo Barbell Curls (21X1) at RPE 7

12 Tempo Barbell Skull Crushers (21X1) at RPE 7

-rest 30 seconds-

12 Tempo Dumbbell Lateral Raises (21X1) at RPE 7

12 Tempo Dumbbell Bent Over Reverse Flies (21X1) at RPE 7

-Rest 1-2 minutes between sets.

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30 MINUTES VERSION (or less):

Only perform 3 sets of the EMOM and/or 3 sets of the Accessory

Athletes Notes

DEMO VIDEOS

Barbell Skull Crushers

Handstand Walk

Can substitute Handstand Hold or Bear Crawl or Wall Walk

Chin Ups

Dumbbell Strict Press – light weight

Standing Barbell Curl – done at tempo

Barbell Skull Crushers – done at tempo

Standing DB Lateral Raise – done at tempo

Dumbbell Reverse Flies – done at tempo

FLOW

0:00 – 1:00 – Complete 30 seconds of Max Distance Handstand Walk, rest remaining 30 seconds.

1:00 – 2:00 – Complete 40 seconds of Max Reps Strict Chin Ups, rest remaining 20 seconds

2:00 – 3:00 – Complete 50 seconds of Max Rep Dumbbell Shoulder Press, rest remaining 10 seconds

3:00 – 4:00 – Complete a recovery ski

4:00 – 8:00 Repeat for set 2

8:00 – 12:00 Repeat for set 3

12:00 – 16:00 Repeat for set 4

18:00 – 22:00 Repeat for set 5

-Rest as needed-

–Tempo for all lifts is 21X1–

12 Tempo Barbell Curls

12 Tempo Barbell Skull Crushers

-rest 30 seconds-

12 Tempo Dumbbell Lateral Raises

12 Tempo Dumbbell Bent Over Reverse Flies

-Rest 1-2 minutes-

12 Tempo Barbell Curls

12 Tempo Barbell Skull Crushers

-rest 30 seconds-

12 Tempo Dumbbell Lateral Raises

12 Tempo Dumbbell Bent Over Reverse Flies

-Rest 1-2 minutes-

12 Tempo Barbell Curls

12 Tempo Barbell Skull Crushers

-rest 30 seconds-

12 Tempo Dumbbell Lateral Raises

12 Tempo Dumbbell Bent Over Reverse Flies

-Rest 1-2 minutes-

–4th set is optional–

12 Tempo Barbell Curls

12 Tempo Barbell Skull Crushers

-rest 30 seconds-

12 Tempo Dumbbell Lateral Raises

12 Tempo Dumbbell Bent Over Reverse Flies

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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

5 sets: 5 reps – @ 77.5% + 10lbs total

*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.
4 sets: 10 reps – RPE 7

*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 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.
4 sets: 10 reps – RPE 7

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

Tricep Dips

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

Focus: Dips can be performed on either dip bars or two high boxes (allowing the body to pass between the boxes). Keep shoulders in an engaged position throughout the dips and the rest of the body in a strong “hollow position” if not using assistance. A band can be attached across the bars or one foot can be placed on the floor to assist.
4 sets: 10 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 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7

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

10 Tricep Dips @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

DB Snow Angel Raise

DB Spider Curls

Tricep Dips