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!

15 Minutes – Moving at a steady pace

50ft Sled Push (145/125)

50ft Backwards Sled Walk (145/125)

500m Bike Erg

-rest 2-3 minutes-

3 Sets:

10 Front Foot Elevated Barbell Reverse Lunge (moderate) (10 Right Leg, then 10 Left Leg)

30 V Ups

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets

20 second GHD Side Plank (right)

20 second GHD Side Plank (left)

20 second GHD Hip Extension Hold

20 Cossack Squats (total)

-rest as needed b/t reps and sets to keep smooth and/or unbroken-

30 MINUTES VERSION (or less):

Shorten the 15 minutes to 10 minutes and/or only do 2 sets of each accessory

Athletes Notes

Demo Videos

Sled Push – SLED WEIGHT IS TOTAL WEIGHT

if no sled can scale to: Plate Push or Barbell Front Rack Walking Lunge

Backward Sled Drag with Belt Around Waist

Front Rack Front Foot Elevated Barbell Reverse Lunge

V-Ups

GHD Side Plank

GHD Hip Extension – hold at top for 20 seconds

Cossack Squat

Flow

0:00-15:00 – Continuously move through the following movements:

50ft Sled Push

50ft Backwards Sled Walk

500m Bike Erg

-Rest 2-3 mins-

-Then-

20 second GHD Side Plank (right)

20 second GHD Side Plank (left)

20 second GHD Hip Extension Hold

10 Cossack Squats (each side)

-Rest as needed-

20 second GHD Side Plank (right)

20 second GHD Side Plank (left)

20 second GHD Hip Extension Hold

10 Cossack Squats (each side)

-Rest as needed-

20 second GHD Side Plank (right)

20 second GHD Side Plank (left)

20 second GHD Hip Extension Hold

10 Cossack Squats (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!

()

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

5 sets: 5 reps – @75-80% of 1RM

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

Elevated Toe Double DB Romanian Deadlift

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

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

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
4 sets: 10 reps – RPE 7

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

DB Box Step-ups

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

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
4 sets: 10 reps – RPE 7

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

Russian Kettlebell Swing

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

Focus: Start with the KB on the ground in front of the body. Hike the KB to the hips and use a violent hip extension of the hips to drive the KB to shoulder height. Torso should stay vertical at the top of the swing and lats should be engaged to drive the KB back down. Athlete should make sure that glutes and core are engaged for a solid hollow position at apex of swing.
4 sets: 10 reps – RPE 7

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

Single Leg Calf Raise

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
4 sets: 10 reps – RPE 7

*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 : Nordic Hamstring Curl with Someone holding feet

watch here for other variations of this: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold

Deadlift

Back Squat

Seated Dumbbell Calf Raise