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!

10 Rounds

50ft Hand over Hand Sled Pull (190/145) OR 12 Dumbbell Bent Over Rows (moderate weight)

5 Bench Press (205/135)

*Don’t perform at over 80% 1RM Bench Press

-rest 5 minutes-

-then-

3 sets (Accessory)

Max set of Strict Pull Ups (leave 2-3 reps in the tank)

-rest 20 seconds-

Max set of Strict Dips (leave 2-3 reps in the tank)

-rest 2-3 minutes b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, cap the workout at 15 minutes and only perform 2 sets of the acccessory

Athletes Notes

Demo Videos

Hand Over Hand Sled Pull OR Hand Over Hand Sled Pull

or Double Dumbbell Bent Over Row

Bench Press

Strict Pull Up

Tricep Dips – Matedor

Scaling option: Box Dip

Flow

10 Rounds

50ft Hand over Hand Sled Pull OR 12 Dumbbell Bent Over Rows

5 Bench Press

*Don’t perform at over 80% 1RM Bench Press

**No rest between rounds

-rest 5 minutes-

-then-

Max set of Strict Pull Ups (leave 2-3 reps in the tank)

-rest 20 seconds-

Max set of Strict Dips (leave 2-3 reps in the tank)

-rest 2-3 minutes-

Max set of Strict Pull Ups (leave 2-3 reps in the tank)

-rest 20 seconds-

Max set of Strict Dips (leave 2-3 reps in the tank)

-rest 2-3 minutes-

Max set of Strict Pull Ups (leave 2-3 reps in the tank)

-rest 20 seconds-

Max set of Strict Dips (leave 2-3 reps in the tank)

-rest 2-3 minutes-

–
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.
4 sets of 8 reps – RPE 6

*Rest 2:00-2:30 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

1:1:2 Incline DB Bench

*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. Lay back on a flat bench with a dumbbell in each hand. Extend arms to the ceiling. 1 rep consists of: Single arm bench with left arm (right arm remains extended), single arm bench with right arm (left arm remains extended), and then a double db bench rep with both arms. Lower dumbbells down to the outside of the chest. 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: 12 reps – RPE 7

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

Double DB 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: 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

Flat Bench DB Chest Fly

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

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

Focus: Lying on a 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. Movement can also be performed while lying on the floor.
3 sets: 15 reps – RPE 7

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

DB Preacher 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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
3 sets: 15 reps – RPE 7

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

Seated Alternating DB Hammer 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.
3 sets: 15 reps (each side) – RPE 7

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

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 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality RPE 7

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

10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Bench Press

1:1:2 Incline DB Bench Press – Perform on an incline bench

Flat Bench DB Chest Fly

DB Preacher Curl