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:

10 Front Squats at RPE 7-8

20 Banded Hamstring Curls at RPE 7-8

-rest 1 minute-

10 Deadlifts at RPE 7-8

20 Banded Glute Bridges at RPE 7-8

-rest 2 minutes b/t sets-

-DIRECTLY AFTERWARDS-

3 sets:

60 seconds of Max GHD Sit Ups

-rest 30 seconds-

60 Seconds of Max Hanging Knee Raises

-rest 30 seconds-

60+ Second Plank

-rest 2 minutes b/t 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

Front Squats

Banded Seated Hamstring Curls

Deadlift

Banded Glute Bridge Hold – NO hold

GHD Sit Up

scale to V-Ups OR Stick Sit Ups if needed

Hanging Knee Raises

Plank

FLOW

10 Front Squats

20 Banded Hamstring Curls

-rest 1 minute-

10 Deadlifts

20 Banded Glute Bridges at

-rest 2 minutes-

10 Front Squats

20 Banded Hamstring Curls

-rest 1 minute-

10 Deadlifts

20 Banded Glute Bridges at

-rest 2 minutes-

10 Front Squats

20 Banded Hamstring Curls

-rest 1 minute-

10 Deadlifts

20 Banded Glute Bridges at

-DIRECTLY AFTERWARDS-

60 seconds of Max GHD Sit Ups

-rest 30 seconds-

60 Seconds of Max Hanging Knee Raises

-rest 30 seconds-

60+ Second Plank

-rest 2 minutes-

60 seconds of Max GHD Sit Ups

-rest 30 seconds-

60 Seconds of Max Hanging Knee Raises

-rest 30 seconds-

60+ Second Plank

-rest 2 minutes-

60 seconds of Max GHD Sit Ups

-rest 30 seconds-

60 Seconds of Max Hanging Knee Raises

-rest 30 seconds-

60+ Second Plank

–
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.

Leg Day 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

5 sets: 6 reps – @75-80% of 1RM

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

Split Stance DB Romanian Deadlift

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

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

Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets.
4 sets: 10 reps (each side) – RPE 7

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

Goblet Squat: 1 and a Half Reps

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

Focus: Hold a DB or KB in a front loaded position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension. Perform 1 and a half reps by squatting below parallel, raise to above parallel, return below parallel, and then stand. Do not bounce out of the bottom of any reps.

Goblet Squat: 1 and a Half Reps
https://youtu.be/lSWnhzfRE7o
4 sets: 10 reps – RPE 7

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

Hamstring Ring Curls

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

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

Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7

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

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 7

*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

Athletes Notes

Couch Stretch

Quad Smash

Forward Fold Stretch

Calf Stretch on Wall

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.

Leg Day (4 Rounds for time)

4 Rounds

10 Barbell Back Squat @ moderate weight – maintain quality

10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality

12 Hamstring Ring Curls @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Split Stance DB Romanian Deadlift

Hamstring Ring Curls

Seated Dumbbell Calf Raise