Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

10 sets (1 set every 2 minutes)

* Even Sets:

30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy)

10 Med Ball GHD Sit Ups (20/14)

30 Yard Sled Push (Moderate/Heavy)

* Odd Sets:

30 Yard Single Dumbbell Overhead Carry (15 yards each side) (Heavy)

10 Stick Sit Ups

30 Yard Sled Push (Moderate/Heavy)

-Rest 3 to 5 minutes-

45 Back Squat @60% of 1RM in as few sets as possible

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30 MINUTES VERSION (or less) :

8 sets (1 set every 2 minutes)

* Even Sets:

30 Yard Single Dumbbell Farmer Carry (15 yards each side) (Heavy)

10 Med Ball GHD Sit Ups (20/14)

30 Yard Sled Push (Moderate/Heavy)

* Odd Sets:

30 Yard Single Dumbbell Overhead Carry (15 yards each side) (Heavy)

10 Stick Sit Ups

30 Yard Sled Push (Moderate/Heavy)

-Rest 2 minutes-

45 Back Squat @60% of 1RM in as few sets as possible

Athletes Notes

DEMO VIDEOS

Single Dumbbell Farmers Carry

Med Ball GHD Sit Up

if skill is too difficult scale to GHD Sit Up

scale to V-Ups OR Tuck Ups OR Strict Sit Ups if no access to GHD.

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

Option 1: Complete same distance with Plate Push

Option 2: Complete half the distance as Barbell Front Rack Walking Lunge

Single Arm Dumbbell Overhead Carry

Stick Sit Ups

Back Squat

FLOW

**Remember that this is a moderate intensity.

0:00 – 2:00 Complete 15 Yard Single Dumbbell Farmer Carry (left), 15 Yard Single Dumbbell Farmer Carry (right) 10 Med Ball GHD Sit Ups, 30 Yard Sled Push. Rest the remainder of time

2:00 – 4:00 Complete 15 Yard Single Dumbbell Overhead Carry (left), 15 Yard Single Dumbbell Overhead Carry (right), 10 Stick Sit Ups, 30 Yard Sled Push. Rest the remainder of time

4:00 – 6:00 Repeat Farmer carry/ghd/sled push.

6:00 – 8:00 Repeat Overhead Carry/stick sit up/sled push.

8:00 – 10:00 Repeat Farmer carry/ghd/sled push.

10:00 – 12:00 Repeat Overhead Carry/stick sit up/sled push.

12:00 – 14:00 Repeat Farmer carry/ghd/sled push.

14:00 – 16:00 Repeat Overhead Carry/stick sit up/sled push.

16:00 – 18:00 Repeat Farmer carry/ghd/sled push.

18:00 – 20:00 Repeat Overhead Carry/stick sit up/sled push.

20:00 – 25:00 Rest

Complete 45 Back Squat @60% of 1RM in as few sets as possible.

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: 3 reps – starting at 85% and building to a heavy triple 9/10 RPE

*Rest 2:00-2:30 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.
3 sets: 12 reps (each side) – RPE 7

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

Spanish Squat

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

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

Focus: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
3 sets: 15 reps – 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

Standing Barbell Calf Raise

*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing 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

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 quality RPE 7

10 DB Box Step-Ups (each side) @ Moderate weight – maintain control and quality RPE 7

10 Lying DB Hamstring Curl @ moderate weight – maintain quality RPE 7

15 Standing Barbell Calf Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

DB Box Step Ups

Lying DB Hamstring Curl

Standing Barbell Calf Raise