Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (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:

15 Front Squats at RPE 7-8

-rest 30 seconds-

15 Dumbbell Bulgarian Split Squats (each) at RPE 7-8

-rest 1 minute-

15 Weighted Hip Thrusts at RPE 7-8

-rest 2 minutes between sets-

*For all 3 exercises aim for the same weights as 4 weeks ago (Monday, October 7)

-DIRECTLY AFTERWARDS-

3 sets:

9-15 Weighted GHD Sit Ups at RPE 7-8

-rest 30 seconds-

9-15 Straight Leg Raises at RPE 7-8

-rest 1 minute-

1 Big Set of V Ups (leave 2-3 reps in the tank)

-rest 2 minutes between sets-

*For all 3 exercises aim to add 3+ reps compared to as 4 weeks ago (Wednesday, October 2)

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of each accessory and cut rest to 1 minute b/t set if needed

Athletes Notes

Demo Videos

Front Squats

Rear Foot Elevated DB Split Squat – aka Bulgarian split squat

Weighted Hip Thrusts

GHD Sit Up – Can use a med ball or plate for weight

–scale to Kettlebell Goblet Hold Weighted Sit Ups OR Stick Sit Ups if needed

Leg Lifts

V-Ups

Flow

12 Front Squats

-rest 30 seconds-

12 Dumbbell Bulgarian Split Squats

-rest 1 minute-

12 Weighted Hip Thrusts

-rest 2 minutes-

12 Front Squats

-rest 30 seconds-

12 Dumbbell Bulgarian Split Squats (each)

-rest 1 minute-

12 Weighted Hip Thrusts

-rest 2 minutes-

12 Front Squats

-rest 30 seconds-

12 Dumbbell Bulgarian Split Squats (each)

-rest 1 minute-

12 Weighted Hip Thrusts

-DIRECTLY AFTERWARDS-

6-12 Weighted GHD Sit Ups

-rest 30 seconds-

6-12 Straight Leg Raises

-rest 1 minute-

V Ups (2-3 reps left in the tank)

-rest 2 minutes-

6-12 Weighted GHD Sit Ups

-rest 30 seconds-

6-12 Straight Leg Raises

-rest 1 minute-

V Ups (2-3 reps left in the tank)

-rest 2 minutes-

6-12 Weighted GHD Sit Ups

-rest 30 seconds-

6-12 Straight Leg Raises

-rest 1 minute-

V Ups (2-3 reps left in the tank)

–
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.

Leg Day Warm-up (Checkmark)

Hip Halo Activation

-into-

3 rounds

15/12 Bike Erg

5 Cossack Squats (each side)

10 Kang Squats (empty barbell)

Athlete Notes

Hip Halo Activation

Cossack Squat

Kang Squats with Empty Barbell

Back Squat

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

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
6 sets of 6 reps – RPE 7-8/10

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

DB Good Mornings

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

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

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
4 sets: 10 reps – RPE 7

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

DB Lunge Walkthroughs

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

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

Focus: Holding two dumbbells, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Dumbbell positioning can be adjusted to find the most comfortable, but stable support.
4 sets: 10 reps (each side) – RPE 7

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

Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7

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

Seated Dumbbell Calf Raise

*Rest 1:30-2:00 b/t sets

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

Focus: Elevate feet so that you can pass below parallel to the floor with the heels. Drive through the big toe at extension. If needed. Use dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
4 sets: 15-20 reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Quad Smash (each side)

1 min Forward Fold (straight legs)

1 min Calf Stretch on Wall (each side)

2 min Foam Roll all of Lower Body

Demo Videos

Couch Stretch

Quad Smash

Forward Fold Stretch

Calf Stretch on Wall

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.

Leg Day (4 Rounds for time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality RPE 7

10 DB Good Mornings @ Moderate weight – maintain control and quality RPE 7

12 Hamstring Ring Curls @ moderate weight – maintain quality RPE 7

10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

DB Good Mornings

Hamstring Ring Curls

if you don’t have rings, sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls

Can also sub for Rower Hamstring Curls

Seated Dumbbell Calf Raise

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