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!
3 Sets (1 set every 7 minutes)
21-15-9
Calorie Ski
15-12-9
Bench Press (135/95)
-rest 3-5 minutes-
3 sets:
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
10 Incline Single Arm Dumbbell Bench Press at RPE 8 (each side)
-rest 2 minutes between sets-
30 MINUTES VERSION (or less):
*For a shorter version today, only do 2 sets of the metcon and rest 2-3 minutes b/t each portion
Athletes Notes
Demo Videos
Bench Press
Chin Ups
Alternating Incline Dumbbell Bench Press
Flow
–Can sub row or bike if no ski erg
0:00 – 7:00
21 Calorie Ski
15 Bench Press
15 Calorie Ski
12 Bench Press
9 Calorie Ski
9 Bench Press
7:00 – 14:00
21 Calorie Ski
15 Bench Press
15 Calorie Ski
12 Bench Press
9 Calorie Ski
9 Bench Press
14:00 – 21:00
21 Calorie Ski
15 Bench Press
15 Calorie Ski
12 Bench Press
9 Calorie Ski
9 Bench Press
-rest 3-5 minutes-
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
20 Incline Single Arm Dumbbell Bench Press (10 each side)
-rest 2 minutes-
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
20 Incline Single Arm Dumbbell Bench Press (10 each side)
-rest 2 minutes-
Near Max Set of Strict Chin Ups (Stop 2 reps shy of failure)
20 Incline Single Arm Dumbbell Bench Press (10 each side)
–
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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
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.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out
4 Yearly Cycles
Cycle 1 (January – March: Mechanical Drop Sets)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 2 (April – June: Shock Method)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July – September: Traditional)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 4 (October – December: Traditional)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
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 – @70% + 20lbs
*Rest 2:00-2:30 b/t sets
Reverse Grip Incline Dumbbell Bench Press
*Rest 1:00-1:30 b/t sets
Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single DB Bench Press
3 sets: 15 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Resistance Band Chest Fly – High to Low
*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) above head level. Facing away from rig, grasp a band in each hand. Starting with arms extended to the sides and a forward lean (stagger feet for stabilization), press the bands forward with slightly bent arms, crossing over in front of the body at waist 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
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
Seated Tricep DB French Press
*Rest 1:00-1:30 b/t sets
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
3 sets: 15 reps – 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 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7
10 Seated Tricep DB French Press @ moderate weight – maintain quality RPE 7
-Rest 3 min b/t rounds-
Athletes Notes
Bench Press
Reverse Grip Incline Dumbbell Bench Press
Resistance Band Chest Fly High to Low
Seated Tricep DB French Press
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