Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Shoulders & Arms) (Checkmark)

INSTRUCTIONS! Do NOT do this session with the rest of the bodybuilding track. It should be done alone for the day. We recommend doing it as the ONLY workout for that day and the next day (i.e. if you do the 3 functional pumps during the week, we don’t recommend doing any other workout apart from the 3 power lifts – Squat, Deadlift & Press). Please click on “Workout prep notes available” directly to read the instructions before doing the workout!

2 sets:

AMRAP 3 Minutes

15 Strict Press (75/55) (aiming for unbroken each set)

10 Ring Rows

-rest 1 minute-

AMRAP 3 Minutes

15 Dumbbell Spider Curls at RPE8

15 Dumbbell French Press at RPE8

-rest 1 minute-

AMRAP 3 Minutes

3 Ring Chin Ups

1 Wall Walk

-rest 3 minutes b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 1 set

Athletes Notes

DEMO VIDEOS

Barbell Strict Press

Ring Rows

Can sub Body Row on Racked Barbell or Seated Neutral Grip Cable Row if needed

Dumbbell Spider Curls

Standing Tricep Dumbbell French Press

Chin Ups

Wall Walk

scale to Elevated Box Walks or Inchworm with Double Push Up

FLOW

0:00 – 3:00 Complete as many reps as you can of 15 Strict Press (aiming for unbroken) and 10 Ring Rows

3:00 – 4:00 Rest

4:00 – 7:00 Complete as many reps as you can of 15 Dumbbell Spider Curls and 15 Dumbbell French Press

7:00 – 8:00 Rest

8:00 – 11:00 Complete as many reps as you can of 3 Ring Chin Ups and 1 Wall Walk

11:00 – 14:00 Rest

14:00 – 17:00 Repeat Strict Press + Row AMRAP

17:00 – 18:00 Rest

18:00 – 21:00 Repeat Dumbbell Spider Curls + Dumbbell French Press AMRAP

21:00 – 22:00 Rest

22:00 – 25:00 Repeat Ring Chin Up + Wall Walk AMRAP

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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).

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

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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.

Arms and Shoulders Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (light band – fast reps)

-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

Focus: Move with intention and take machine work at an easy/moderate pace

Banded Bicep Curls

Banded Tricep Extension

PVC Pass Through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

5 sets: 5 reps – @ 75% of 1RM

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

Double DB Z-Press

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

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

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
4 sets: 10 reps – RPE 8

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

Standing DB Lateral Raise

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

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

Focus: While standing, hold a dumbbell in each hand with dumbbells slightly in front of the body. Raise the dumbbells to the side, focusing on leading the movement with the elbows and not the hands. Arms should stay slightly bent throughout the movement and hands should stop at the level of the shoulder/elbows. Keep weight on the lighter side so control can be shown throughout.
4 sets: 10 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.

Standing Barbell Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
4 sets: 10 reps – RPE 8

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

Standing KB Crush Grip French Press

*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 – RPE 8

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

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.

Cooldown/Mobility (Checkmark)

1 min banded overhead shoulder distraction (each side)

1 min thread the needle (each side)

1 min bicep stretch on wall

1 min tricep smash (each side)

Athletes Notes

Banded Overhead Shoulder Distraction

Thread the Needle

Bicep Stretch on the Wall

Tricep Smash

Arms and Shoulders (4 Rounds for time)

4 Rounds

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

12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Standing DB Lateral Raise

Standing Barbell Curl

Standing KB Crush Grip French Press

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