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!

For Time

3 Rounds

30 Calorie Row

10 Bar Muscle Ups

-Rest 3 minutes-

3 Rounds:

30 Calorie Row

15 Strict Handstand Push Ups

-Rest 3 minutes-

3 Rounds

10 Bar Muscle Ups

15 Strict Handstand Push Ups

-then-

4 sets:

10 Barbell Curls @ RPE 7

10 French Press @RPE 7

-rest 1 minute b/t sets-

In Loving Memory of Lazar Ðukić: youtu.be/4i3xsFTU43c?si=K5k0cJfGeCgNGZFq

Workout Description Video:

youtu.be/1Yqrkq6PYxA?si=FLFFa1BwAfIdwt7F

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 rounds of each part of the workout and/or skip the accessory.

Athletes Notes

Demo Videos

Bar Muscle Ups

can sub Burpee Pull Up or Strict Pull Up

Strict Handstand Push Up

can scale by placing a plate or mat under your head

can sub Dumbbell Strict Press

Standing Barbell Curl

Dumbbell French Press

Flow

Complete 3 rounds of:

30 Calorie Row

10 Bar Muscle Ups

-Rest 3 Minutes-

Complete 3 rounds of:

30 Calorie Row

15 Strict Handstand Push Ups

-Rest 3 Minutes-

Complete 3 Rounds of:

10 Bar Muscle Ups

15 Strict Handstand Push Ups

-Rest as needed-

10 Barbell Curls

10 French Press

-rest 1 minute-

10 Barbell Curls

10 French Press

-rest 1 minute-

10 Barbell Curls

10 French Press

-rest 1 minute-

10 Barbell Curls

10 French Press

–
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 – @ RPE 6 (Deload)

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

Seated Single Arm DB Press

4 sets: 10 reps (each side)

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

*Build to a moderate weight; stay the same or build across
3 sets: 15 reps (each side)– 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 Preacher Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 reps– RPE 7

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

Single Arm DB Skull Crusher

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

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

Focus: Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
3 sets: 15 reps (each side) – 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 Ring Y Raise @ moderate weight – maintain quality RPE 7

10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

10 Single Arm DB Skull Crusher @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Ring Y Raise

DB Preacher Curl

Single Arm DB Skull Crusher