Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (Checkmark)

10-9-8-7-6-5-4-3-2-1 (at moderate pace)

Dumbbell Deadlift (2x70s/50)

Dumbbell Front Squat (2x70s/50)

*Superset each movement

-rest 90 seconds after each set of front squats-

-rest as needed-

5 Rounds (at moderate pace)

15 GHD Sit Ups

15 Toes to Bar

30 MINUTES VERSION (or less):

*For a shorter version today, cut the workout to 9-1 and only perform 4 rounds of the core finisher.

Athletes Notes

Demo Videos

Dumbbell Front Squats

Dumbbell Deadlift

GHD Sit Up

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

Toes to Bar

scale to Hanging Knee Raise

Flow

10 Dumbbell Deadlifts, 10 Dumbbell Front Squats

-rest 90 seconds-

9 Dumbbell Deadlifts, 9 Dumbbell Front Squats

-rest 90 seconds-

8 Dumbbell Deadlifts, 8 Dumbbell Front Squats

-rest 90 seconds-

………..

2 Dumbbell Deadlifts, 2 Dumbbell Front Squats

-rest 90 seconds-

1 Dumbbell Deadlifts, 1 Dumbbell Front Squats

-rest as needed-

15 GHD Sit Ups, 15 Toes to Bar, 15 GHD Sit Ups, 15 Toes to Bar, 15 GHD Sit Ups, 15 Toes to Bar, 15 GHD Sit Ups, 15 Toes to Bar, 15 GHD Sit Ups, 15 Toes to Bar

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.
5 sets: 5 reps – @ 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 8

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

Elevated Heel Goblet Squat

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

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

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet 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.

Elevated Heel Goblet Squat

https://youtu.be/RUXLuZ_GLrE
4 sets: 10 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.
4 sets: 10 reps – RPE 8

*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.
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 quality RPE 7

10 DB Good Mornings @ 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 (each side) – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

DB Good Mornings

Lying DB Hamstring Curl

Standing Barbell Calf Raise

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