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!

4 sets (1 set every 3:00)

1:30 Ski moderate (OR Row)

10 Strict Chin Ups (in 3 sets or less)

-rest 3-5 minutes

For Time:

100 Bench Press (155/105)**

Every break perform 3 Rope Climbs (OR 15 Ring Rows)

-rest 3-5 minutes-

4 sets:

12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)

12 Incline Dumbbell Row at RPE 7-8 (6 each side)

**Weight of Bench Press should be under 60% of 1RM, scale if needed.

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 3 of each movement

Athletes Notes

Demo Videos

Chin Ups

Bench Press

Rope Climb

can scale to: 3 Toes to Bar or 4 Hanging Knee Raises – try to touch knees to elbows

Ring Rows

Alternating Incline Dumbbell Bench Press – done seesaw style

Double Dumbbell Incline Row

Flow

@0:00

1:30 Ski moderate (OR Row)

10 Strict Chin Ups (in 3 sets or less)

@3:00

1:30 Ski moderate (OR Row)

10 Strict Chin Ups (in 3 sets or less)

@6:00

1:30 Ski moderate (OR Row)

10 Strict Chin Ups (in 3 sets or less)

@9:00

1:30 Ski moderate (OR Row)

10 Strict Chin Ups (in 3 sets or less)

-rest 3-5 minutes-

-Then-

100 Bench Press

Every break perform 3 Rope Climbs (OR 15 Ring Rows)

-rest 3-5 minutes-

-Then-

12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)

12 Incline Dumbbell Row at RPE 7-8 (6 each side)

-short rest-

12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)

12 Incline Dumbbell Row at RPE 7-8 (6 each side)

-short rest-

12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)

12 Incline Dumbbell Row at RPE 7-8 (6 each side)

-short rest-

12 Incline Dumbbell Seesaw Bench Press at RPE 7-8 (6 each side)

12 Incline Dumbbell Row at RPE 7-8 (6 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 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

Barbell 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: Control should be shown with each rep on the way down and on the way up. Incline of bench should be around a 45-60 degree incline. 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.
4 sets: 10 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.
4 sets: 10 reps – RPE 7

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

Seated Chest Fly with Bands

*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) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest 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)
4 sets: 10 reps – RPE 7

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

DB Spider Curls

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

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

Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 7

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

Single Dumbbell Waiter Hold Curl

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

Focus: Using one dumbbell, grasp by one head of the dumbbell with both hands (allowing the second head to hang below the hands so dumbbell is vertical). Hand position should be so that the palms are facing more towards the sky rather than palms facing each other. Curl the dumbbell, showing control throughout.
4 sets: 10 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 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 Barbell Incline Bench Press @ Moderate weight – maintain control and quality RPE 7

12 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

Barbell Incline Bench Press

Seated Chest Fly with Bands

Single Dumbbell Waiter Hold Curl