Open Gym Strength and Conditioning – Bodybuilding

Functional Pump (Legs & Core) (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!

4 sets:

6 Back Squats at RPE 9

12 Step Back Lunges at RPE 8 (You may use Dumbbell or Barbell for this)

25 Jumping Air Squats

-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

4 sets:

6 Weighted Sit Ups at RPE 9

12 V Ups

25 Russian Twists

-rest 2 minutes between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 3 sets of each accessory and cut rest to 90 seconds if needed

Athletes Notes

Demo Videos

Back Squat

Single Dumbbell Step back Lunges – Use one dumbbell or one in each hand. Can hold in farmer’s carry or on shoulder

Back Rack Reverse Lunges

Jumping Air Squats

Kettlebell Goblet Hold Weighted Sit Ups – You can hold a plate or dumbbell

V ups

Russian Twists

Flow

6 Back Squats

12 Step Back Lunges

25 Jumping Air Squats

-rest 2 minutes-

6 Back Squats

12 Step Back Lunges

25 Jumping Air Squats

-rest 2 minutes-

6 Back Squats

12 Step Back Lunges

25 Jumping Air Squats

-rest 2 minutes-

6 Back Squats

12 Step Back Lunges

25 Jumping Air Squats

-rest 2 minutes-

–Directly into–

6 Weighted Sit Ups

12 V Ups

25 Russian Twists

-rest 2 minutes-

6 Weighted Sit Ups

12 V Ups

25 Russian Twists

-rest 2 minutes-

6 Weighted Sit Ups

12 V Ups

25 Russian Twists

-rest 2 minutes-

6 Weighted Sit Ups

12 V Ups

25 Russian Twists

–
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.

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 – @ 77.5% + 10lbs total

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

DB Stepback Lunges

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

Focus: Dumbbells can be held in any style. Use a weight that control can be shown stepping back and stepping up. Touch the back knee to the floor for full range of motion and return to full extension when standing. Athlete should focus on a strong contraction of the glute on the working side when standing.
4 sets: 8 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.
4 sets: 10 reps – RPE 7

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

GHD Nordic (Hamstring) Curl

*Rest 1:30-2:00 b/t sets

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
4 sets: 10 reps – RPE 7

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

Single Leg Calf Raise

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

Focus: While standing, elevate foot so that you can pass below parallel to the floor with your heel. Drive through the big toe at extension. If needed, you can hold a DB to add weight and use a rig or a wall for additional balance support.
4 sets: 15-20 reps (each side) – 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 Stepback Lunges (each side) @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

DB Stepback Lunges

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with Someone holding feet

if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold

Single Leg Calf Raise

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