Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

10 sets (1 set every 3 minutes)

14/12 Calorie Echo Bike

14 Jumping Split Lunges

7 Front Squats (135/95)

-rest as needed-

10×10 Russian Twists

5×10 Hanging Knee Raises

-rest 20-30 seconds b/t all sets-

__________

30 MINUTE OR LESS VERSION

5 sets (1 set every 3 minutes)

14/12 Calorie Echo Bike

14 Jumping Split Lunges

7 Front Squats (135/95)

-rest as needed-

10×10 Russian Twists

5×10 Hanging Knee Raises

-rest 20-30 seconds b/t all sets-

Athletes Notes

DEMO VIDEOS

Echo Bike – for a calorie conversion chart see the scaling and sub document below.

Jumping Split Lunges

Front Squats : taken from the ground

Russian Twists

Hanging Knee Raises

FLOW

**Remember that this is a moderate intensity.

0:00 – 3:00 Complete 14/12 Calorie Echo Bike, 14 Jumping Split Lunges, 7 Front Squats. Rest in time remaining.

3:00 – 6:00 Repeat for set 2

6:00 – 9:00 Repeat for set 3

9:00 – 12:00 Repeat for set 4

12:00 – 15:00 Repeat for set 5

15:00 – 18:00 Repeat for set 6

18:00 – 21:00 Repeat for set 7

21:00 – 24:00 Repeat for set 8

24:00 – 27:00 Repeat for set 9

27:00 – 30:00 Repeat for set 10

-rest as needed-

10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists, rest, 10 Russian Twists

-rest 20-30 seconds-

10 Hanging Knee Raises, rest, 10 Hanging Knee Raises, rest, 10 Hanging Knee Raises, rest, 10 Hanging Knee Raises, rest, 10 Hanging Knee Raises

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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.
3 sets: 5 reps – starting at 70% and building across

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

Barbell Romanian Deadlift

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

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

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell 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. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 reps – RPE 7

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

Barbell Step Through Lunges

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

Focus: Folding a barbell in the back rack, athletes will perform a stepback lunge and then step up and directly into a forward lunge on the same leg. Return to a standing position and repeat on the opposite leg. Weight should allow for control throughout reps. Hand positioning on barbell can be adjusted to find the most comfortable, but stable support.
3 sets: 12 reps (each side) – RPE 7

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

Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
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 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

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 Barbell Romanian Deadlift @ moderate weight – maintain quality RPE 7

8 Barbell Lunge Walkthroughs (each side) @ moderate weight – maintain quality RPE 7

10 Seated Dumbbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Barbell Romanian Deadlift

Barbell Lunge Walkthrough

Seated Dumbbell Calf Raise