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:

8 Back Squats at RPE 7-8

16 Weighted Hip Extensions at RPE 7-8

-rest 1 minute-

8 Sumo Deadlift at REP 7-8

16 Single Dumbbell Bulgarian Split Squats (each side) at RPE 7-8

-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:

45 seconds of Max Toes to Bar

-rest 30 seconds-

45 Seconds of Max Russian twists

-rest 30 seconds-

45-75 Second Hollow Hold

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

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

Athletes Notes

Demo Videos

Back Squat

Weighted Hip Extensions

Sumo Deadlift

Single Dumbbell Bulgarian Split Squat

Toes to Bar

—-scaling to : Hanging Knee Raise

Russian Twists – hold a plate or a kettlebell in front of your chest to make it weighted

Hollow Hold

Flow

8 Back Squats

16 Weighted Hip Extensions

-rest 1 minute-

8 Sumo Deadlift

16 Bulgarian Split Squats (each side)

-rest 2 minutes-

8 Back Squats

16 Weighted Hip Extensions

-rest 1 minute-

8 Sumo Deadlift

16 Bulgarian Split Squats (each side)

-rest 2 minutes-

8 Back Squats

16 Weighted Hip Extensions

-rest 1 minute-

8 Sumo Deadlift

16 Bulgarian Split Squats (each side)

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

45 seconds of Max Toes to Bar

-rest 30 seconds-

45 Seconds of Max Russian Twists

-rest 30 seconds-

45-75 Second Hollow Hold

-rest 2 minutes-

45 seconds of Max Toes to Bar

-rest 30 seconds-

45 Seconds of Max Russian Twists

-rest 30 seconds-

45-75 Second Hollow Hold

-rest 2 minutes-

45 seconds of Max Toes to Bar

-rest 30 seconds-

45 Seconds of Max Russian Twists

-rest 30 seconds-

45-75 Second Hollow Hold

–
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

4 sets: 10 Reps – RPE 6-7

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

Front Foot Elevated DB Split Lunge

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

Focus: Set up a small platform. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
3 sets: 12 Reps (each side) – RPE 7

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

KB Belt Squats

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

Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
3 sets: 15 Reps – RPE 7

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

GHD Nordic (Hamstring) Curl

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

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
3 sets: 15 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.
3 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

Athletes Notes

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 sets

10 Barbell Back Squat @ moderate weight – maintain quality

10 Barbell Deadlift @ moderate weight – maintain quality

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest for 3 minutes between sets-

Athletes Notes

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with Someone holding feet

can also perform as: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold

Deadlift

Back Squat

Seated Dumbbell Calf Raise