Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

5 sets

15 GHD Sit Ups

30 yard Sled Push (180/135)

-Rest 3:00-

5 sets

15 Toes to Bar

20 yard Sled Push (225/180)

-rest 3:00-

5 sets

15 Russian Twists (each side)

10 yard Sled Push (270/225)

-Rest 3 to 5 minutes.

50 Back Squat @50% of 1RM in as few sets as possible.

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30 MINUTES VERSION (or less) :

3 sets

15 GHD Sit Ups

30 yard Sled Push (180/135)

-rest :90-

3 sets

15 Toes to Bar

20 yard Sled Push (225/180)

-rest :90-

3 sets

15 Russian Twists (each side)

10 yard Sled Push (170/225)

-2 to 3 minutes rest

50 Back Squat @50% of 1RM in as few sets as possible

Athletes Notes

DEMO VIDEOS

GHD Sit Up

scale to V-Ups OR Tuck Ups OR Strict Sit Ups

Sled Push SLED WEIGHT IS TOTAL WEIGHT (empty + added weight).

Option 1: Scale at weight-equivalent distance Plate Push

Option 2: scale at half the distance of Barbell Front Rack Walking Lunge

Toes to Bar

scale to : Hanging Knee Raise

Russian Twists

Back Squat

FLOW

**Remember that this is a moderate intensity.

15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Up, 30 Yard Sled Push, 15 GHD Sit Ups, 30 Yard Sled Push

-Rest 3:00-

15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push, 15 Toes to Bar, 20 Yard Sled Push

-Rest 3:00-

15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push, 15 Russian Twists, 10 Yard Sled Push

-Rest 3 to 5 minutes.

50 Back Squat @50% of 1RM in as few sets as possible.

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See Scaling and Sub Document HERE for recommended substitution options!
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).

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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

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

Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
4 sets: 8 reps – at 65% of 1RM

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

DB Good Mornings

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

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

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.
4 sets: 10 reps – RPE 7

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

Goblet Squat: 1 and a Half Reps

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

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
4 sets: 8 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
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: 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

Demo Videos

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 control and quality RPE 7

10 DB Good Mornings @ moderate weight – maintain quality RPE 7

8 Goblet Squat: 1 and a Half Reps @ moderate weight – maintain quality RPE 7

10 Single Leg Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

DB Good Mornings

Goblet Squat 1 and a Half Reps

Single Leg Calf Raise