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!

3 sets:

15 Back Squats at RPE 7-8

-rest 30 seconds-

15 Dumbbell Box Step Ups at RPE 7-8

-rest 1 minute-

15+ Jumping Lunges at RPE 7-8

-rest 2 minutes between sets-

*For all 3 exercises aim for the same weights as 4 weeks ago (Wednesday, September 16)

-DIRECTLY AFTERWARDS-

3 sets:

15 Weighted Abmat Sit Ups at RPE 7-8

-rest 30 seconds-

15 Weighted Russian Twists at RPE 7-8

-rest 1 minute-

1 Big Set of Toes to Bar (leave 2-3 reps in the tank)

-rest 2 minutes between sets-

*For all 3 exercises aim for the same weights (or more reps) as 4 weeks ago (Wednesday, September 16)

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 2 sets of each accessory and cut rest to 1 minute b/t set if needed

Athletes Notes

Demo Videos

Back Squat

Double Dumbbell Box Step Up

Jumping Lunge

Weighted Ab Mat Sit Ups

Russian Twists – with weight

Kipping Toes to Bar

Flow

15 Back Squats

-rest 30 seconds-

15 Dumbbell Box Step Ups

-rest 1 minute-

15+ Jumping Lunges

-rest 2 minutes-

15 Back Squats

-rest 30 seconds-

15 Dumbbell Box Step Ups

-rest 1 minute-

15+ Jumping Lunges

-rest 2 minutes-

15 Back Squats

-rest 30 seconds-

15 Dumbbell Box Step Ups

-rest 1 minute-

15+ Jumping Lunges

-rest 2 minutes-

15 Weighted Abmat Sit Ups

-rest 30 seconds-

15 Weighted Russian Twists

-rest 1 minute-

1 Big Set of Toes to Bar

-rest 2 minutes-

15 Weighted Abmat Sit Ups

-rest 30 seconds-

15 Weighted Russian Twists

-rest 1 minute-

1 Big Set of Toes to Bar

-rest 2 minutes-

15 Weighted Abmat Sit Ups

-rest 30 seconds-

15 Weighted Russian Twists

-rest 1 minute-

1 Big Set of Toes to Bar

–
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.

Lower Body Push/Pull 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.
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 Back Squats – RPE 8

12 Back Rack Lunge Steps (each side) – RPE 7

25 Jumping Squats

-rest 2:00 – 2:30 between sets-

*score is load for back squats

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. An example of this is 6 Bench Presses, 12 Pushups and then 25 DB Flys.

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

NO MINI PUMP

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”.