Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

AMRAP 15 Minutes moving at moderate pace:

20 Calorie Row

100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50)

10 Wall Facing Strict Handstand Push Ups

-rest 3-5 minutes-

3 sets:

20 Incline Dumbbell Hammer Curls (light/moderate)

-Rest :30-

20 Dumbbell Skull Crushers (light/moderate)

-Rest :30-

10 Overhead Barbell French Press (moderate)

-Rest :30-

10 Barbell Drag Curls (moderate)

-Rest 1:00 b/t sets-

_____________

30 MINUTE (or less) VERSION:

AMRAP 15 Minutes moving at moderate pace:

20 Calorie Row

100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50)

10 Wall Facing Strict Handstand Push Ups

-rest 3-5 minutes-

2-3 sets:

20 Incline Dumbbell Hammer Curls (light/moderate)

-Rest :30-

20 Dumbbell Skull Crushers (light/moderate)

-Rest :30-

10 Overhead Barbell French Press (moderate)

-Rest :30-

10 Barbell Drag Curls (moderate)

-Rest 1:00 b/t sets-

Athletes Notes

DEMO VIDEOS

Double Dumbbell Front Rack Carry

Wall Facing HSPU

Incline Dumbbell Hammer Curls

Double Dumbbell Skull Crushers

Overhead Barbell French Press

Barbell Drag Curls

FLOW

0:00 – 15:00 Complete as many rounds as possible of 20 Calorie Row, 100ft Double Dumbbell (or Kettlebell) Front Rack Carry (2×70/50)

10 Wall Facing Strict Handstand Push Ups

15:00 – 20:00 Rest

At the 20:00 Mark start:

20 Incline Dumbbell Hammer Curls

-Rest :30-

20 Dumbbell Skull Crushers

-Rest :30-

10 Overhead Barbell French Press

-Rest :30-

10 Barbell Drag Curls

-Rest 1:00-

20 Incline Dumbbell Hammer Curls

-Rest :30-

20 Dumbbell Skull Crushers

-Rest :30-

10 Overhead Barbell French Press

-Rest :30-

10 Barbell Drag Curls

-Rest 1:00-

20 Incline Dumbbell Hammer Curls

-Rest :30-

20 Dumbbell Skull Crushers

-Rest :30-

10 Overhead Barbell French Press

-Rest :30-

10 Barbell Drag Curls

See Scaling and Sub Document HERE for calorie conversion chart and 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).

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.

Glutes and Shoulders Warm-up (No Measure)

Hip Halo Warmup

-into-

2 rounds

10 PVC pass throughs

5 PVC around the worlds (each direction)

10 Arm circles (each direction)

5 Down dog/seal pose transitions

Athletes Notes

Mayhem Hip Halo Activation

PVC Pass through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

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

Focus: Take barbell from the rig. Keep abs and glutes engaged to prevent over-extension of the low back. Use a slightly staggered stance if needed to prevent over extension. Barbell should make contact with the upper chest/shoulders between reps but you should not lose tension between reps by resting the bar in the front rack. Attempt to add a small increase from previous week’s loading.
3 sets: 1 rep – starting at 90+ % building to a heavy single 9.5/10 RPE

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

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
3 sets: 1 reps – starting at 90+ % building to a heavy single 9.5/10 RPE

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

Seated Double DB Shoulder Press

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 reps – RPE 8

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

Deficit Sumo DB/KB Deadlift

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.
3 sets: 15 reps – RPE 8

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

Crossover Symmetry Iron Scap Protocol (Checkmark)

Complete Iron Scap Protocol:

Archer: 10 reps (each side) – Heavy Band

Pulldown: 10 reps – Heavy Band

Tiger Walk: 20 reps (each side) – Heavy Band

WY Negative: 10 reps – Light Band

Snow Angel: 10 reps – LIght Band

Bear Hug: 10 reps – Heavy Band

ATYT: 10 reps – Light Band

Athletes Notes

Crossover Symmetry

Focus: Use band weight that is challenging but allows for quality of movement. If you do not have access to a crossover symmetry set, substitute 4 sets of 10 bent over lateral dumbbell raises.

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
3 sets: 15 reps – RPE 8

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

Ring Y Raise

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

Focus: Setup up a pair of rings around waist height. Grab a ring in each hand and, keeping the arms straight, lean back away from the rings with arms in front of the body. Pull the rings back/overhead with straight arms into a Y position until locked out overhead. Position of the feet should be far enough from the rings that tension can still be felt in the shoulders throughout the movement but close enough that movement is able to be controlled at all times.
3 sets: 15 reps – RPE 8

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

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7

10 GHD Hip Raise @ moderate weight – maintain quality RPE 7

10 Ring Y Raise @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension

Ring Y Raise