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 Rounds

45 second Bike (easy) – any bike of choice

15 Air Squats

90ft Backwards Sled Drag (light)

-rest 2-3 minutes-

7 sets (1 set every 2 minutes)

20/16 Calorie Standing Bike Erg

10 Back Squats (135/95)*

-rest 3-5 minutes-

Accumulate Unpartitioned (i.e. straight through)

40 Banded Russian Swing (53/35)

40 Kettlebell Sumo Deadlift (53/35)

80 Banded Glute Bridge

SEE NOTES FOR ALTERNATIVE TO SLED DRAG

*Back Squat weight should not exceed 40% of your 1RM

30 MINUTES VERSION (or less):

Perform 5 sets of the workout and/or shorten the accessory to 30, 30 and 60

Athletes Notes

DEMO VIDEOS

Air Squats

Backwards Sled Drag

Sub with: Backwards Sandbag Carry OR tie plate, DB or KB around waist with strap and walk

Back Squat – Should not exceed 40% of your 1RM

Banded Russian Swings

Kettlebell Sumo Deadlifts

Banded Glute Bridges

FLOW

45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag

45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag

45 second Bike, 15 Air Squats, 90 ft Backwards Sled Drag

-rest 2-3 minutes-

0:00 – 2:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

2:00 – 4:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

4:00 – 6:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

6:00 – 8:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

8:00 – 10:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

10:00 – 12:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

12:00 – 14:00 Complete 20/16 Bike Erg Calories, 10 Back Squats, rest time remaining

-rest 3-5 minutes-

40 Banded Russian Swings

40 KB Sumo Deadlifts

80 Banded Glute Bridges

*You can rest as needed, but you cannot move on until all reps of a movement are completed

–
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: 7 reps – @75-80% of 1RM

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

Barbell Romanian Deadlift

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

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

Focus: Deadlift bar to hip to start. Push the hips back, lowering the barbell down the front of the legs until the end ROM is hit (or the low back begins to round out). Straps are allowed to be used so that grip is not a limiting factor for sets. Perform this movement on a plate if additional ROM is needed so plates do not contact floor between reps.
3 sets: 15 reps – RPE 7

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

Sandbag Stepback Lunges (each side) + Sandbag Squat (Front Hold)

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

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

Focus: Holding a sandbag in a front carry position, perform a stepback lunge on each leg. The bag is allowed to be rested on the forward leg as the athlete performs the stepback lunge. After a stepback lunge has been completed on both legs, perform a sandbag squat (bag remains in the front carry position throughout all reps).
3 sets: 8 reps (left + right + both) – RPE 7

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

GHD Nordic (Hamstring) Curl

*Rest 1:30-2:00 b/t sets

Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist. Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD to push off of at parallel if a.) it is too difficult to Sit-up on your own or b.) you fail a rep. Working above your skill level will most definitely increase risk for hamstring cramping.

-if you struggle with this movement and are looking for scaling options: Band Assisted Nordic Curl, Dowel Assisted Nordic Curl, Reduced Range Nordic Curl or Isometric Hold
3 sets: 15 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.
3 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 Barbell Romanian Deadlift @ Moderate weight – maintain control and quality

12 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality

15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Athletes Notes

Back Squat

Barbell Romanian Deadlift

GHD Nordic Hamstring Curl

Seated Dumbbell Calf Raise