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!

AMRAP 20 Minutes

1000m Bike Erg

200ft Double Dumbbell (or Kettlebell) Farmer’s Carry (2×70/50)

10 Shoulder Press (115/80)

-rest as needed-

2-3 sets

30 Banded Bicep Curls (light/moderate)

Rest :30

30 Overhead Banded Tricep Ext (light/moderate)

Rest :30

15 Banded Tricep Push Down (moderate)

Rest :30

15 Dumbbell Hammer Curls (moderate)

Rest 1:00

30 MINUTES VERSION (or less):

*Only perform the AMRAP for 15 Minutes and/or only do 2 sets of the accessory

Athletes Notes

Demo Videos

Double Dumbbell Farmer’s Carry

—–scale to 90 seconds of Double Dumbbell Farmer’s Carry Marches if needed

Barbell Strict Press – aka shoulder press

Banded Bicep Curls

Banded Tricep Overhead Extension

Banded Tricep Push Down

Double Dumbbell Hammer Curls

Flow

-this is intended to be MODERATE intensity-

As many rounds as possible in 15 minutes of:

1000m Bike Erg, 200ft Farmers Carry, 10 Shoulder Press

-rest as needed-

30 Banded Bicep Curls (light/moderate)

Rest :30

30 Overhead Banded Tricep Ext (light/moderate)

Rest :30

15 Tricep Push Down (moderate)

Rest :30

15 Dumbbell Hammer Curls (moderate)

Rest 1:00

30 Banded Bicep Curls (light/moderate)

Rest :30

30 Overhead Banded Tricep Ext (light/moderate)

Rest :30

15 Tricep Push Down (moderate)

Rest :30

15 Dumbbell Hammer Curls (moderate)

Rest 1:00

30 Dumbbell Hammer Curls (light/moderate)

Rest :30

30 Overhead Banded Tricep Ext (light/moderate)

Rest :30

15 Tricep Push Down (moderate)

Rest :30

15 Dumbbell Hammer Curls (moderate)

–
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 & Shoulders Warm Up (Checkmark)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extenstions (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

Tempo Pushups

*Rest 1:00-1:30 b/t sets Focus: Athlete will assume a pushup position. Athlete will lower themselves to the bottom of the pushup under control for a 3 count. Once contact is made with the floor, athlete should explosive press back to the top of the pushup. Focus on continuous movement across the set with no pause at the top or bottom of the pushup. Do not lose tension at the floor.
3 sets: 15 Reps – RPE 7

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

Bottom-Up Single Arm Standing KB Press

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

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

Focus: While standing, hold a kettlebell by the handle with the bottom side facing the ceiling. This movement requires a very large amount of stabilization with the hand/forearm/shoulder. Be aware of kettlebell’s tendency to flip and potentially turn towards the face/head. DO NOT USE A WEIGHT THAT YOU CAN’T SHOW CONTROL WITH. Core should be engaged through out and athlete should avoid leaning towards or away from weighted side.
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

Shoulder Press

4 sets: 10 Reps – RPE 6-7

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

Single DB Double Head Curl

*Rest 1:00-1:30 b/t sets Focus: Take one dumbbell and turn it sideways. Grasp the single dumbbell by each head and lean slightly forward while standing. Curl the dumbbell with both hands simultaneously.
3 sets: 15 Reps – RPE 7

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

Standing KB Crush Grip French Press

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

Focus: In a standing position, take a KB and grasp it between both hands around the bell portion (not the handles). Palms will be facing each other on either side of the bell. Lift the KB overhead, being mindful of the positioning of the handles so they don’t hit the head. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. Be sure to keep core engaged and avoid overextension in the low back.
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

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.

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 Single Dumbbell Waiter Hold Curl @ moderate weight – maintain quality

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Strict Press

Standing DB Lateral Raise

Single Dumbbell Waiter Hold Curl

Standing KB Crush Grip French Press

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.