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!

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

Dumbbell Bench Press (2×70/50)

Bar Muscle Ups (OR 7 Strict Pull Ups after each set of Bench Press)

-rest 3-5 minutes-

3-4 sets:

8 Dumbbell Single Arm Row at RPE 8

12 Dumbbell Front Raises at RPE 8

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, only rest 2-3 minutes b/t each portion and/or only do 2-3 set of the accessory

Athletes Notes

Demo Videos

Double Dumbbell Bench Press

Bar Muscle Ups

Strict Pullups

Supported Single Arm Dumbbell Row

Dumbbell Raises

Flow

1 Dumbbell Bench Press

1 Bar Muscle Up Or 7 Strict Pull Ups

2 Dumbbell Bench Press

2 Bar Muscle Up Or 7 Strict Pull Ups

3 Dumbbell Bench Press

3 Bar Muscle Up Or 7 Strict Pull Ups

…..

9 Dumbbell Bench Press

9 Bar Muscle Up Or 7 Strict Pull Ups

10 Dumbbell Bench Press

10 Bar Muscle Up Or 7 Strict Pull Ups

-Rest 3-5 Minutes-

8 Dumbbell Single Arm Row

12 Dumbbell Front Raises

-Rest 2 Minutes-

8 Dumbbell Single Arm Row

12 Dumbbell Front Raises

-Rest 2 Minutes-

8 Dumbbell Single Arm Row

12 Dumbbell Front Raises

-Rest 2 Minutes-

-4th Set is optional-

8 Dumbbell Single Arm Row

12 Dumbbell Front Raises

–
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% + 20lbs

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

Double DB Incline 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: Set a bench up at an incline that will allow for a 45 degree angle of the torso. 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 – 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

Incline Bench DB Chest Fly

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

Focus: Lying on an incline bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range.
3 sets: 15 reps – RPE 7

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

Bent Over Banded Tricep Extension

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

Focus: Attach band to rig overhead. Bend at the waist to face the floor while standing. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout to keep tension on Tricep. Show control throughout.

Bent Over Banded Tricep Extension
https://youtu.be/0H-0XHCyWgI
3 sets: 15 reps – RPE 7

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

Single Arm DB Kickback

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

Focus: Support one side of the body by leaning over and placing knee and hand on flat bench. Back should be straight. Hold dumbbell in free hand and bring upper arm to the side of the body. Extend the arm at the elbow until full extension has been reached. Upper arm should stay in place the entire rep.
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 Double DB Incline Bench Press @ Moderate weight – maintain control and quality RPE 7

12 Incline Bench DB Chest Fly @ moderate weight – maintain quality RPE 7

10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Double DB Incline Bench Press

Incline Bench DB Chest Fl

Bent Over Banded Tricep Extension