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!

21 Minute EMOM

Minute 1: 15 Dumbbell Front Squats (2x50s/35s)

Minute 2: 50ft Dumbbell Front Rack Walking Lunge (50s/35s)

Minute 3: 10-15 Med Ball GHDs (20/14)

-rest 3-5 minutes-

3 sets:

:40 Plank

20 Russian Twists

:40 Wall Sit

10 Calorie Bike Sprint

-rest 2 minute between sets-

30 MINUTES VERSION (or less):

*For a shorter version today, only do 15 minutes of the EMOM

Athletes Notes

Demo Videos

Double Dumbbell Front Rack Walking Lunge

Dumbbell Front Squats

Med Ball GHD Sit Up

Plank

Russian Twists

Wall Sit

Flow

Minute 1: 15 Dumbbell Front Squats

Minute 2: 50ft Dumbbell Front Rack Walking Lunge

Minute 3: 10-15 Med Ball GHD’s

Minutes 4 – 6 Repeat Minutes 1 – 3

Minutes 7 – 9 Repeat Minutes 1 – 3

Minutes 10 – 12 Repeat Minutes 1 – 3

Minutes 13 – 15 Repeat Minutes 1 – 3

Minutes 16 – 18 Repeat Minutes 1 – 3

Minutes 19 – 21 Repeat Minutes 1 – 3

-rest 3-5 minutes-

–Can sub row for bike or 100m sprint (if you don’t sprint often go about 85%)

0:40 Plank

20 Russian Twists

0:40 Wall Sit

10 Calorie Bike Sprint

-rest 2 minutes-

0:40 Plank

20 Russian Twists

0:40 Wall Sit

10 Calorie Bike Sprint

-rest 2 minutes-

0:40 Plank

20 Russian Twists

0:40 Wall Sit

10 Calorie Bike Sprint

–
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 – @ 70% + 20lbs

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

Split Stance DB Romanian Deadlift

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

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

Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
3 sets: 12 reps (each side) – RPE 7

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

DB Box Step-ups

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

Focus: With a DB in each hand or racked on the shoulders and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets: 12 reps (each side) – 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
3 sets: 15 reps– RPE 7

*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.
3 sets: 15-20 reps – RPE 7

*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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7

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

15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Split Stance DB Romanian Deadlift

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

Standing Barbell Calf Raise

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