Open Gym Strength and Conditioning – Bodybuilding
Functional Pump (Push/Pull) (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!
25 Minute EMOM
5 Sets:
Minute 1 – 10+ Body Rows
Minute 2 – 5-10+ Strict Dips
Minute 3 – 15/12 Calorie Row
Minute 4 – 15+ Bench Press (135/95) (OR RPE 8)
Minute 5 – 15+ Bent Over Rows (95/65) (OR RPE 8)
*The aim is to finish the movements under 30 (40 seconds for the Row) and cap at 40 seconds (50 for the Row) today!
30 MINUTES VERSION (or less):
*For a shorter version today, perform for only 4 sets!
Athletes Notes
Demo Videos
Body Row on Racked Barbell
Tricep Dips – Matedor
–Scaling option: Box Dip
Bench Press
Barbell Bent Over Rows
Flow
Set 1:
Minute 1 – 10+ Body Rows
Minute 2 – 5-10+ Strict Dips
Minute 3 – 15/12 Calorie Row
Minute 4 – 15+ Bench Press
Minute 5 – 15+ Bent Over Rows
Set 2: Repeat
Set 3: Repeat
Set 4: Repeat
Set 5: Repeat
–
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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose
RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.
RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.
RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.
Mayhem Bodybuilding Goals
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out
4 Yearly Cycles
Cycle 1 (January – March: Mechanical Drop Sets)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 2 (April – June: Shock Method)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July – September: Traditional)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 4 (October – December: Traditional)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Upper Body Anterior (Chest & Bicep) Warm-Up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull Aparts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Athletes Notes
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Crossover Symmetry
OR if you don’t have access perform as Banded 7s – 7 each rep
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Bench Press
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
6 sets of 6 reps – RPE 7-8/10
*Rest 2:00-2:30 b/t sets
Shock Method (4 Rounds for weight)
4 sets:
6 Incline DB Bench Press- RPE 8
12 Pushups – RPE 7
25 Incline DB Chest Flys – RPE 5
-rest 2-2:30 minutes between sets-
*score is weight for Bench Press
Athletes Notes
**Shock method is a specific rep set of 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically.
DB Spider Curls
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Set up an incline bench to a 45 degree angle. Hold light/moderate dumbbells in each hand and brace chest/upper torso against bench. Perform curls with both arms at the same time.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
DB Preacher 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: Using either an incline bench or the rounded portion of a GHD pad, brace the back of the upper arm against the bench/pad. The bench/pad is used to completely isolate on the bicep and remove assistance from body/shoulder. Attempt very light weight before working sets to get a feel for range of motion/amount of isolation that is placed on the bicep. DO NOT OVERLOAD THIS MOVEMENT BY GOING TOO HEAVY. Curl the DB with one arm braced against the pad and then switch to the other side and complete on the opposite arm to finish the set.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash
Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Tricep Lacrosse Ball Smash
NO MINI PUMP (No Measure)
During this cycle, on days when we feature a Shock Method workout, there will not be a Mini Pump. If you are short on time and looking for a quick and challenging workout, perform the “Shock Method”.
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