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:

6 Back Squats at RPE 7-8

12 Weighted Hip Extensions at RPE 7-8

-rest 1 minute-

6 Sumo Deadlift at RPE 7-8

12 Bulgarian Split Squats (each side) at RPE 7-8

-rest 2 minutes between sets-

-DIRECTLY AFTERWARDS-

3 sets:

30 seconds of Max Toes to Bar

-rest 30 seconds-

30 Seconds of Max Russian Twists

-rest 30 seconds-

30-60 Second Hollow Hold

-rest 2 minutes between sets-

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

Weighted Hip Extensions

Sumo Deadlift

Single Dumbbell Bulgarian Split Squat

Toes to Bar

scaling to : Hanging Knee Raise

Russian Twists – hold a plate or a kettlebell in front of your chest to make it weighted

Hollow Hold

Flow

6 Back Squats

12 Weighted Hip Extensions

-rest 1 minute-

6 Sumo Deadlift

12 Bulgarian Split Squats (each side)

-rest 2 minutes-

6 Back Squats

12 Weighted Hip Extensions

-rest 1 minute-

6 Sumo Deadlift

12 Bulgarian Split Squats (each side)

-rest 2 minutes-

6 Back Squats

12 Weighted Hip Extensions

-rest 1 minute-

6 Sumo Deadlift

12 Bulgarian Split Squats (each side)

-rest 2 minutes-

-DIRECTLY AFTERWARDS-

30 seconds of Max Toes to Bar

-rest 30 seconds-

30 Seconds of Max Russian Twists

-rest 30 seconds-

30-60 Second Hollow Hold

-rest 2 minutes-

30 seconds of Max Toes to Bar

-rest 30 seconds-

30 Seconds of Max Russian Twists

-rest 30 seconds-

30-60 Second Hollow Hold

-rest 2 minutes-

30 seconds of Max Toes to Bar

-rest 30 seconds-

30 Seconds of Max Russian Twists

-rest 30 seconds-

30-60 Second Hollow Hold

–
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

Seated Dumbbell Calf Raise

*Rest 1:30-2:00 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 dumbbells on the knees to load this movement *Make sure that platform you have toes on will not flip when loading on edge.
4 sets: 15-20 reps – RPE 8

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

Shock Method (4 Rounds for weight)

4 sets:

6 Back Squats – RPE 8

12 Back Rack Lunge Steps (each side) – RPE 6

25 Jumping Squats

Rest 2:00 – 2:30

Athletes Notes

Back Squat

Barbell Back Rack Lunges

Jumping Lunge

*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.

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”