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:

10 Back Squats at RPE 7-8

20 Weighted Hip Extensions at RPE 7-8

-rest 1 minute-

10 Sumo Deadlift at REP 7-8

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

-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max Toes to Bar

-rest 30 seconds-

60 Seconds of Max Russian Twists

-rest 30 seconds-

60-90 Second Hollow Hold

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of each 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

10 Back Squats

20 Weighted Hip Extensions

-rest 1 minute-

10 Sumo Deadlift

20 Bulgarian Split Squats (each side)

-rest 2 minutes-

10 Back Squats

20 Weighted Hip Extensions

-rest 1 minute-

10 Sumo Deadlift

20 Bulgarian Split Squats (each side)

-rest 2 minutes-

10 Back Squats

20 Weighted Hip Extensions

-rest 1 minute-

10 Sumo Deadlift

20 Bulgarian Split Squats (each side)

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

60 seconds of Max Toes to Bar

-rest 30 seconds-

60 Seconds of Max Russian Twists

-rest 30 seconds-

60-90 Second Hollow Hold

-rest 2 minutes-

60 seconds of Max Toes to Bar

-rest 30 seconds-

60 Seconds of Max Russian Twists

-rest 30 seconds-

60-90 Second Hollow Hold

-rest 2 minutes-

60 seconds of Max Toes to Bar

-rest 30 seconds-

60 Seconds of Max Russian Twists

-rest 30 seconds-

60-90 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

5 sets: 3 reps – @ +85% of 1RM

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

Single Leg Dumbbell Romanian Deadlift

*Rest 1:00-1:30 b/t sets Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. 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:15 reps (each side) – RPE 7

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

Back Racked Barbell Box Step-ups

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

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

Focus: With a bar in the back rack position 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.
3 sets:12 reps (each side) – RPE 7

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

Lying DB Hamstring Curl

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

Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
3 sets:15 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.
3 sets:15-20 reps (each side) – 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 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality

10 Single leg DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality

12 Lying DB Hamstring Curl @ moderate weight – maintain quality

15 Single Leg Calf Raise (each side) @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Single Leg DB Romanian Deadlift

Lying DB Hamstring Curl

Single Leg Calf Raise