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!

3 rounds

20 Calorie Echo Bike

10 Dumbbell Push Press (Moderate weight)

-rest 2 minutes-

3 rounds

20 Calorie Ski (OR Row)

15 Dumbbell Push Jerks (Moderate weight)

4 Sets:

12 Banded Curls

12 Banded Tricep Push Down

-rest 1 minute b/t sets-

4 Sets:

12 Dumbbell Hammer Curls

12 Seated Dumbbell Tricep Extension

-rest 1 minute b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, cap the workouts at 18 minute and only perform 3 sets of accessory

Athletes Notes

Demo Videos

Dumbbell Push Press

Dumbbell Push Jerk

Banded Bicep Curls

Banded Tricep Pull Downs

Double Dumbbell Hammer Curls

Seated Tricep Dumbbell French Press

Flow

Complete 3 rounds of:

20 Calorie Echo Bike

10 Dumbbell Push Press

-Rest 2 Minutes-

Complete 3 rounds of:

20 Calorie Ski (OR Row)

15 Dumbbell Push Jerks

-Rest as needed-

12 Banded Curls

12 Banded Tricep Push Down

-rest 1 minute-

12 Banded Curls

12 Banded Tricep Push Down

-rest 1 minute-

12 Banded Curls

12 Banded Tricep Push Down

-rest 1 minute-

12 Banded Curls

12 Banded Tricep Push Down

-Rest as needed-

12 Dumbbell Hammer Curls

12 Seated Dumbbell Tricep Extension

-rest 1 minute-

12 Dumbbell Hammer Curls

12 Seated Dumbbell Tricep Extension

-rest 1 minute-

12 Dumbbell Hammer Curls

12 Seated Dumbbell Tricep Extension

-rest 1 minute-

12 Dumbbell Hammer Curls

12 Seated Dumbbell Tricep Extension

–
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 – @ 65% + 20lbs

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

Seated Double DB Shoulder Press

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

Focus: From a seated position, raise a dumbbell in each hand to the shoulders. Press overhead to full lockout and return to shoulders. For comfort in range of motion, dumbbell can come to the shoulder in more of a neutral grip position and finish in a pronated grip overhead (similar to an Arnold press motion without the full supinated grip at the shoulder).
3 sets: 15 reps – RPE 7

*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.
3 sets: 15 reps – RPE 7

*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.

Incline Dumbbell Curls

Incline Dumbbell Curls

Focus: Done with athlete laying on their back on an incline bench with dumbbells in both hands. The movement places a large amount of isolation on the bicep so do not be tempted to go too heavy with this movement. Do not sacrifice form/control for weight.
3 sets: 15 reps – RPE 7

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

Barbell Skull Crushers

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

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

Focus: Lie on a bench with barbell extended towards the ceiling. Movement works best with an EZ curl bar but a straight will work as well. Keeping the elbow tucked, bring the bar down towards the top of head (around the hairline region). Elbows should stay pointed towards the ceiling. Adjust grip as needed to find the best balance between comfort and power. Do not sacrifice form for weight and focus on a solid contraction with each rep.
3 sets: 15 reps – RPE 7

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

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

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.

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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 Incline Dumbbell Curls @ moderate weight – maintain quality RPE 7

10 Barbell Skull Crushers @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Standing DB Lateral Raise

Incline Dumbbell Curls

Barbell Skull Crushers