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!

3-4 sets:

6 Barbell Bench Press at RPE 7-8

12 Single Arm Dumbbell Bent Over Rows (each side) at RPE 7-8

-rest 1 minute-

6 Strict Chin Ups (weighted if possible) at RPE 7-8

12 Low to High Banded Chest Flies RPE 7-8

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

30 seconds of Max Dumbbell Bench Press (moderate weight)

-rest 30 seconds-

30 Seconds of Max Strict Pull Ups

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

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

Athletes Notes

Demo Videos

Bench Press

Double Dumbbell Bent Over Row

Chin Ups

Resistance Band Chest Fly High to Low – Go LOW to HIGH

Double Dumbbell Bench Press

Strict Pull Up – Can scale to banded pull ups or Toe Assist Pull Up

Flow

6 Barbell Bench Press

12 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

6 Strict Chin Ups (weighted if possible)

12 Low to High Banded Chest Flies

-rest 2 minutes-

6 Barbell Bench Press

12 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

6 Strict Chin Ups (weighted if possible)

12 Low to High Banded Chest Flies

-rest 2 minutes-

6 Barbell Bench Press

12 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

6 Strict Chin Ups (weighted if possible)

12 Low to High Banded Chest Flies

-rest 2 minutes-

Optional 4th Set

6 Barbell Bench Press

12 Single Arm Dumbbell Bent Over Rows (each side)

-rest 1 minute-

6 Strict Chin Ups (weighted if possible)

12 Low to High Banded Chest Flies

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

30 seconds of Max Dumbbell Bench Press (moderate weight)

-rest 30 seconds-

30 Seconds of Max Strict Pull Ups

-rest 2 minutes-

30 seconds of Max Dumbbell Bench Press (moderate weight)

-rest 30 seconds-

30 Seconds of Max Strict Pull Ups

-rest 2 minutes-

30 seconds of Max Dumbbell Bench Press (moderate weight)

-rest 30 seconds-

30 seconds of Max Strict Pull Ups

–
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!

()

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

Upper Body Anterior (Chest & Bicep) 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.
6 sets of 6 reps – RPE 7-8/10

*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.
4 sets: 10 reps – RPE 7

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

Hex Press

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

Focus: Sitting back on a flat bench with a dumbbell in each hand, assume a neutral grip position and press the dumbbells to the ceiling and together. Perform a DB bench while maintain a neutral grip and dumbbells pushed together throughout the pressing motion.
4 sets: 10 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.
4 sets: 10 reps – RPE 7

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

Incline Dumbbell Curls

Incline Dumbbell Curls

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
4 sets: 10 reps – RPE 7

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

Seated Alternating DB 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: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 10 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 bicep wall stretch (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacross Ball Pec Smash

Lying Lacross Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Bicep Wall Stretch

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.

Upper Body Anterior (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

15 Incline Dumbbell Curls @ 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 Fly

Incline Dumbbell Curls