Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Push/Pull) (Checkmark)

AMRAP 14 Minutes (moving at a steady pace)

7 Rounds

7 Strict Chin ups

7 Dumbbell Bench (2×70/50)

-in remaining time-

max rounds

14 Calorie Ski (OR Row)

14 Deficit Push Ups (1×45)

-rest 5 minutes-

3 sets:

12 Tempo Single Arm Dumbbell Rows at RPE8 (2:1:X:0)

12 Tempo Banded Face Pulls at RPE8 (2:1:X:0)

-Rest as needed between sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

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30 MINUTES VERSION (or less):

AMRAP 14 Minutes (moving at a steady pace)

7 Rounds

7 Strict Chin ups

7 Dumbbell Bench (2×70/50)

-in remaining time-

max rounds

14 Calorie Ski (OR Row)

14 Deficit Push Ups (1×45)

-rest 5 minutes-

3 sets:

12 Tempo Single Arm Dumbbell Rows at RPE8 (2:1:X:0)

12 Tempo Banded Face Pulls at RPE8 (2:1:X:0)

-Rest 90 seconds between sets-

*2 seconds down, 1 second pause at the bottom, X (explode) out of the bottom position back up to the top. No pause at the top before starting the next rep

Athletes Notes

Demo Videos

Chin Ups

can scale to Supinated Grip Ring Rows

Dumbbell Bench Press

Deficit Pushups

Supported Single Arm Dumbbell Row – done at tempo

Banded Face Pulls – done at tempo

Flow

0:00 – 14:00 Complete 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press, 7 strict chin ups, 7 dumbbell bench press……then in remaining time complete max rounds of 14 cal ski/row and 14 Deficit push ups

14:00 – 19:00 REST

19:00 Start the following….

12 Tempo Single Arm Dumbbell Rows 12 Tempo Banded Face Pulls

-rest as needed-

12 Tempo Single Arm Dumbbell Rows 12 Tempo Banded Face Pulls

-rest as needed-

12 Tempo Single Arm Dumbbell Rows 12 Tempo Banded Face Pulls

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!

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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.

Mayhem Bodybuilding Goals

What?

Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.

See below for an outline of how each year is laid out

4 Yearly Cycles

Cycle 1 (January – March: Mechanical Drop Sets)

Saturday: Glutes & Arms

Current Bodybuilding Cycle: Week 10 of 12 (No Measure)

Bodybuilding Cycle 2

Week of April 1 – June 17 (12 Weeks)

Mechanical Drop Set (MDS)

Goal: The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.

Keep your attention on each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable.

Progression: The main lifts will follow a 5-3-1 style of sets with the accessory lifts alternating between sets of 10 and 15. The cycle will also re-introduce the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.

Length: This cycle will be a 12 week long cycle starting with a familiarization week. We will then move throughout the cycle with 2 deload weeks and a max at the end of the cycle.

Upper Body Anterior Warm-Up (Checkmark)

Crossover Symmetry Warm-up

-into-

3 rounds

10 Perfect Pushups (controlled form)

15 Band Pull Aparts

5 PVC Around the Worlds (each way)

10 Wall Angels

5 Scorpions (each side)

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Crossover Symmetry

OR if you don’t have access perform as Banded 7s – 7 each rep

Perfect Push ups

Banded Pull Aparts

PVC Around the Worlds

Wall Angels

Scorpion Stretch

Bench Press

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

Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
2 sets: 5-3-1 reps – at the heaviest of the last 3 weeks

*Rest 2:00-2:30 between sets

Reverse Grip Incline Dumbbell Bench Press

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

Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.
4 sets: 10 reps – RPE 7

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

Single DB Bench Press

4 sets: 10 reps (each side) – RPE 7

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

Seated Chest Fly with Bands

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

Focus: On a rig, loop a resistance band on each side (light to moderate light resistance weight) around shoulder height. Starting with arms extended to the sides, press the bands forward with slightly bent arms, crossing over in front of the body at chest level. Return out to the sides and repeat, crossing the opposite arm on top from the last rep. Slight bend in the arm should be maintained throughout reps (excessive bending of the elbow will place focus on triceps rather than chest)
4 sets: 10 reps – RPE 7

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

Standing Alternating DB Hammer Curl

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
4 sets: 10 reps (each side) – RPE 7

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

Single DB Double Head Curl

*Rest 1:00-1:30 b/t sets Focus: Take a light/moderate weight band place it across the back and loop through the palm of each hand. Assume a pushup position and perform standard Push-ups by touching the chest to the floor and then pressing to full extension. Keep a tight plank position with the body. Modify to Push-ups on a racked bar or the side of a box if needed.
4 sets: 10 reps – RPE 7

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

Cooldown/Mobility (No Measure)

1 min pec stretch against door/rig

1 min lacrosse ball pec smash (each side)

1 min overhead elbow grab tricep stretch (each side)

1 min bicep wall smash (each side)

Athletes Notes

Pec Stretch against door or rig

Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash

Overhead Elbow Grab Tricep Stretch

Bicep Wall Stretch

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.

Upper Body Anterior (4 Rounds for time)

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality RPE 7

10 Reverse Grip Incline Dumbbell Bench Press @ Moderate weight – maintain control and quality RPE 7

10 Seated Chest Fly with Bands @ moderate weight – maintain quality RPE 7

12 Single DB Double Head Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Reverse Grip Incline Dumbbell Bench Press

Seated Chest Fly with Bands

Single DB Double Head Curl