CrossFit Armed – Mayhem Affiliate – Bodybuilding

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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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Glutes and Core Warm-up (Checkmark)

Hip Halo Warmup

-into-

3 rounds:

5 Alt. V-ups (each side)

10 Lying Heel Taps (each side)

5 Cat/Cows

Athletes Notes

Focus: Move with intention and focus on each movement you are performing

Mayhem Hip Halo Activation

Alt Leg V-ups (each side)

Lying Heel Taps (each side)

Cat/Cows

Weighted Hip Thrust

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

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

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
5 sets: 5 reps – @ 75% of 1RM

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

Single leg DB Romanian Deadlift

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

Focus: Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). 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. This movement can also be performed at bodyweight with no dumbbells if preferred.
4 sets: 10 reps (each side) – RPE 8

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

GHD Hip Extension

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

Focus: Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep. If you do not have access to a GHD you can sub Barbell Good Mornings.
4 sets: 10 reps – RPE 8

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

Single Leg DB Hip Thrust

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

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.

Focus: It is advised to set up your bench so that it is braced against a rig or upright to prevent tipping. Place the upper back on the bench and both feet next to each other, flat on the floor. Place a dumbbell laterally across the hips. Position the feet far enough from the bench, so that when hips are extended, shins will be vertical. When correct foot placement is found, extend one leg forward and squeeze glutes slightly so that a neutral pelvis can be maintained throughout the entire movement. The extended, non-working leg is ok to touch the floor between reps but should not aid during the hip thrust rep. Drive through the foot of the working leg, squeezing the glute to extend the hip. Return down to the starting position and repeat all reps on that side before switching to the opposite side. Keep dumbbell centered over the hips the entire time.
4 sets: 10 reps (each side) – RPE 8

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

Core Work (4 Rounds for time)

4 sets:

15 Stick Sit Ups

30 Flutter Kicks (each side)

:30 GHD Hip Raise Hold

15 Standing Banded Pallof Press (each side)

:45 sec Overhead DB Hold (each side)

*Rest 2:00 b/t sets

Athletes Notes

Standing Banded Pallof Press

Cooldown/Mobility (Checkmark)

1 min seal pose

1 min pigeon pose (each side)

30 sec cross leg forward fold (repeat with opposite leg on top)

1 min foam roll glutes (each side)

Athletes Notes

Seal Stretch

Pigeon Stretch

Cross Leg Forward Fold

Foam Roll Glutes

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.

Glutes and Core (4 Rounds for time)

4 rounds:

10 Weighted Hip Thrust @ moderate weight RPE 7

10 Single leg DB Romanian Deadlift (each side) @ moderate weight RPE 7

10 GHD Hip Raise @ moderate weight RPE 7

10 Single Leg DB Hip Thrust (each side) @ moderate weight RPE 7

15 Stick Sit Ups

30 Flutter Kicks (each side)

:30 GHD Hip Raise Hold

15 Standing Banded Pallof Press (each side)

:45 sec Overhead DB Hold (each side)

*Rest 3 minutes b/t rounds

Athletes Notes

Single Leg DB Romanian Deadlift

Single Leg DB Hip Thrust

Standing Banded Pallof Press

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

3:00 Machine

-into-

Hip Halo Warm Up + Banded 7’s

-into-

3 sets:

10 Deadbugs

10 Cat/Cows

5 Back Squats (empty bar-build in weight)

3 Push Press (empty bar-build in weight)

100m (Jog)

2. Workout Prep

3 sets With Partner:

100m Run (together-build in pace)

3 Back Squats (build in weight)

3 Shoulder to Overhead (build-in weight)

Workout

Team Bruck (Time)

Freedom (RX’d)

“Team BRUCK”

Teams of 2:

4 Rounds

400m Run (together)

48 Back Squats (185/125) (split)

48 Shoulder to Overhead (135/95) (split)

(KG conv: 85/57.5 BS, 60/42.5 S2O)

Back Squats can be taken from the rack, Shoulder to Overhead is from the ground.

This is a partner variation of the Hero workout “Bruck”:

U.S. Coast Guard Petty Officer 3rd Class Nathan B. Bruckenthal, 24, of Smithtown, New York, assigned to Tactical Law Enforcement Team South, Law Enforcement Detachment 403, based at Coast Guard Air Station Miami in Florida, was killed on April 24, 2004, at the Khawr Al Amaya Oil Terminal off the coast of Iraq when a boat that he and his team intercepted near the terminal exploded.

He is survived by his wife, Pattie, daughter, Harper (born after his death), father, Eric, mother, Laurie Bullock, and sister, Noabeth.

Independence

Teams of 2

4 Rounds

400m Run (together)

48 Back Squats (155/105)

48 Shoulder to Overhead (115/80)

(KG conv: 70/47.5 BS, 52.5/35 S2O)

Liberty

Teams of 2

4 Rounds

200m Run (together)

48 Dumbbell Front Squats (light)

48 Dumbbell Push Press (light)

Target time: Sub 32 Minutes

Time cap: 40 minutes

Accessory/Core

Core Work (Checkmark)

4 sets:

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

15 Strict Hanging Leg Raise

:30 sec Side Plank (each side)

20 Plank KB Pull Unders

30yd Single DB Overhead Carry (Left– as heavy as possible)

30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest 2:00 b/t sets

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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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!

2 sets:

AMRAP 3 Minutes

15 Strict Press (75/55) (aiming for unbroken each set)

10 Ring Rows

-rest 1 minute-

AMRAP 3 Minutes

15 Dumbbell Spider Curls at RPE8

15 Dumbbell French Press at RPE8

-rest 1 minute-

AMRAP 3 Minutes

3 Ring Chin Ups

1 Wall Walk

-rest 3 minutes b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform only 1 set

Athletes Notes

DEMO VIDEOS

Barbell Strict Press

Ring Rows

Can sub Body Row on Racked Barbell or Seated Neutral Grip Cable Row if needed

Dumbbell Spider Curls

Standing Tricep Dumbbell French Press

Chin Ups

Wall Walk

scale to Elevated Box Walks or Inchworm with Double Push Up

FLOW

0:00 – 3:00 Complete as many reps as you can of 15 Strict Press (aiming for unbroken) and 10 Ring Rows

3:00 – 4:00 Rest

4:00 – 7:00 Complete as many reps as you can of 15 Dumbbell Spider Curls and 15 Dumbbell French Press

7:00 – 8:00 Rest

8:00 – 11:00 Complete as many reps as you can of 3 Ring Chin Ups and 1 Wall Walk

11:00 – 14:00 Rest

14:00 – 17:00 Repeat Strict Press + Row AMRAP

17:00 – 18:00 Rest

18:00 – 21:00 Repeat Dumbbell Spider Curls + Dumbbell French Press AMRAP

21:00 – 22:00 Rest

22:00 – 25:00 Repeat Ring Chin Up + Wall Walk AMRAP

–
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!

()

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

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 and Shoulders Warm-up (No Measure)

3 Rounds

15/12 cal row

15 banded bicep curls (light band – fast reps)

15/12 cal ski

15 banded tricep extensions (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

Banded Bicep Curls

Banded Tricep Extension

PVC Pass Through

PVC Around the Worlds

Big Arm Circles w/Explanation

Downward to Upward Dog Transitions

Shoulder Press

5 sets: 5 reps – @ 75% of 1RM

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

Double DB Z-Press

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

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

Focus: From a seated position with legs extended in front, press both DB’s overhead. Choose a weight that will allow quality range of motion without cheating by leaning, etc. This movement can be very challenging so don’t go heavier without attempting a few reps with lighter weight first.
4 sets: 10 reps – RPE 8

*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.
4 sets: 10 reps – RPE 8

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

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.

Standing Barbell Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Keep barbell slightly in front of the body at the bottom position to keep tension on the biceps throughout set (don’t go to complete loss of tension at bottom).
4 sets: 10 reps – RPE 8

*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.
4 sets: 10 reps – RPE 8

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

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.

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

Arms and Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7

12 Standing DB Lateral Raise @ moderate weight – maintain quality RPE 7

10 Standing Barbell Curl @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip French Press @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Standing DB Lateral Raise

Standing Barbell Curl

Standing KB Crush Grip French Press

()

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

Banded 7’s

-into-

8:00 AMRAP

30-seconds Jump Rope

5 Inch Worms

5 Snatch Deadlifts (PVC to Empty Bar)

4 Muscle Snatch(PVC to Empty Bar)

3 High Hang Power Snatch (PVC to Empty Bar)

2 Power Snatch (PVC to Empty Bar)

2. Strength

6 Power Snatch x 6 sets (every 2:00) *Complete in singles, same weight across all sets (-50%).

3. Workout Prep

1 set:

10 Double Unders

4 Pull Ups

2 Deficit Push Ups

Strength/Accessory

Power Snatch

6 sets of 6 Power Snatches (every 2:00)

*Complete in singles, same weight across all sets (around 50% of 1RM).

Workout

XXXIII Olympiad (AMRAP – Rounds and Reps)

Freedom (RX’d)

10:00 AMRAP

50 Double Unders

10 Pull Ups

10 Deficit Push Ups (4”/2”)

Independence

10:00 AMRAP

35 Double Unders

8 Pull Ups

8 Push Ups

Liberty

10:00 AMRAP

50 Single Unders

10 Ring Rows

10 Bar Push Ups

Target number of Rounds: 4.5 Rounds +

Minimum number of Rounds before scaling: 3 rounds

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Min Calf Foam Rolling

2 Min Bench Stretch for Lats

2x 1 Min Pec Stretch

()

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Thursday Overview (No Measure)

Thursdays in Mayhem Bodybuilding normally include a monostructural (cardio) section and a metabolic conditioning (metcon) section.

Both sections will have certain functional fitness elements in their base programming to allow CrossFit athletes exclusively following the Bodybuilding track to touch on this style of training once a week.

Listen to your body and perform the cardio section each week as part of the regular Bodybuilding programming. If you are feeling good after the cardio section and want additional training or have a desire to keep the rust from forming on your CrossFit skills, include the metcon section in your routine as well.

Warm-up (No Measure)

Monostructural/WOD

5 min Single/Double Unders

-into-

5 rounds of Rowling

(5 max penalty Burpee Box Jump Overs)

Monostructural (Time)

Partner:

200/160 Calorie Ski

*Every minute including 0:00 complete 30 Double Unders (alternating minutes with partners)

See workout prep notes for Flow and Individual Option

Athletes Notes

Focus:

Steady pacing is key.

Athletes can build in rest between partners however they like.

The goal is to complete the double unders within 30 seconds and return to helping your partner ski.

INDIVIDUAL OPTION:

If an athlete doesn’t have a partner, they will complete half the calories and perform 30 DUs every 2 minutes including 0:00.

PARTNER FLOW:

Minute 1 P1 completes 30 DU while P2 skis.

Once P1 is complete with DU they can switch as they like.

At the next minute, P2 has to complete 30 DU while P1 skis.

They alternate minutes on who completes the 30 DUs.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Metcon (4 Rounds for calories)

4 sets

2:30 min AMRAP

20 Dumbbell Bench (50s/35s)

5 Shuttle Runs (1 rep is down 25ft and back 25ft)

Max Calorie Row*

-Rest 2:30 min b/t sets-

*Rollover calories count

Athletes Notes

Focus:

The goal is to complete each set with the same calories on the rower.

The Bench Press should be done in 2-3 sets.

The shuttle runs should be done quickly, focusing on the transition between reps.

The row should be at an uncomfortable pace for the rest of the time.

Athletes will get 2:30 rest, so they should be able to recover before the next set.

See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!!!

Cooldown/Mobility (Checkmark)

1 min Couch Stretch (each side)

1 min Pigeon Pose (each side)

1 min Quad Smash (each side)

1 min Double Banded Overhead Shoulder Distraction + Curtsy (each side)

Athlete Notes

Couch Stretch

Pigeon Stretch

Quad Smash

()

CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Machine

-into-

8:00 AMRAP

10 Alternating V-Ups

5 Dumbbell Hang Power Cleans (light)

10 Walking Lunge steps

2. Workout Prep

2 sets:

5 GHDs or V-Ups

4 Dumbbell Hang Power Cleans (build in weight)

10ft Dumbbell Lunge Walk (build in weight)

Workout

Stade de France (5 Rounds for time)

Freedom (RX’d)

5 sets

20 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (50s/35s)

50ft Dumbbell Lunge Walk (50s/35s)

-rest 1:00 after each set-

(KG conv: 22.5/15 DBs)

For the lunge, the dumbbells must be held on the shoulders in a Front Rack position with a full grip on the handles.

Independence

5 sets

15 GHDs (Or V-Ups)

15 Dumbbell Hang Power Clean (35s/25s)

50ft Dumbbell Lunge Walk (35s/25s)

-rest 1:00 after each set-

(KG conv: 15/10 DBs)

Liberty

5 sets

20 Sit Ups

15 Dumbbell Hang Power Clean (light)

50ft Single Dumbbell Lunge Walk (light)

-rest 1:00 after each set-

Target time each set: 2:30-3:00

Time cap each set: 3:30

Overall time cap: 21:30

Gymnastics

Strict Pull-ups: Week 1 (Time)

During this gymnastics cycle, we will be focusing on improving your strict pull-up strength. Whether you have a goal to eventually get your first strict pull-up, or are already there and want to get stronger, this cycle will work for you!

If you did not test your strict pull-up last month, do this today:

– Freedom: Find your max 1 rep weighted strict pull-up

– Independence: Find your max unbroken set of unweighted strict pull-ups

– Liberty: Find the lightest band that you can do one strict pull-up with

If you completed the above test last month, then do this today:

Freedom:

1 set of Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 8-10 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets

(3 min time cap in the max effort hang. If that sounds easy, add weight.)

Independence:

1 set Max Effort Dead hang (hold on to the pull-up bar with an overhand grip )

-followed by-

3 sets of 5-8 negative pull-ups (lower yourself down from the top position as slowly as possible) – Rest 1:00 between sets

Liberty:

1 set Max Effort Dead hang (hold on to the pull-up bar, toes touching the ground, with an overhand grip )

-followed by-

3 sets of 5-8 negative Ring Rows/pull-ups to a box (lower yourself down from the top position as slowly as possible)- Rest 1:00 between sets

If doing option 2, score is time in the max effort hang. If doing option 1, score 0:00 and comment with your test result.

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 10 Open Book

2x 10 Seated External Rotation

20 90/90 Rotations

()

CrossFit Armed – Mayhem Affiliate – Bodybuilding

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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!

Every Minute on the Minute for 21 Minutes (7 Rounds)

Minute 1: 10 Deadlifts (at 65-70% of 1RM)

Minute 2: 20 yard Backwards Sled Drag (Heavy)

Minute 3: 15-20 GHD Sit Ups

-rest as needed-

4 sets:

21 Banded Quad Extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front Rack Barbell Step Ups (each side) at RPE 8

-rest 1-2 minutes b/t sets-

30 MINUTES VERSION (or less):

*For a shorter version today, perform 5 rounds of the EMOM (for 15 minutes) and 3 sets of the accessory

Athletes Notes

Demo Videos

Deadlift

Backward Sled Walk/Pull – Scaling options include:

Backwards Sandbag Carry

Tie plate, DB or KB around waist with strap

and walk

GHD Sit Up – scale to V-Ups OR Stick Sit Ups if needed

Seated Banded Quad Extensions – if you have access to a leg extension machine you may opt to use that instead.

Weighted Hip Thrusts

Front Rack Barbell Box Step Ups

Flow

0:00 – 1:00: 10 Deadlifts (at 65-70% of 1RM)

1:00 – 2:00: 20 Backwards sled drag (Heavy)

2:00 – 3:00 15-20 GHD sit ups

3:00 – 6:00 Repeat for round 2

6:00 – 9:00 Repeat for round 3

9:00 – 12:00 Repeat for round 4

12:00 – 15:00 Repeat for round 5

15:00 – 18:00 Repeat for round 6

18:00 – 21:00 Repeat for round 7

-rest as needed-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

-rest 1-2 minutes-

21 Banded Quad extensions

-rest 30 seconds-

14 Weighted Barbell Hip Thrusts

-rest 30 seconds-

7 Front rack barbell step ups (left) + 7 Front rack barbell step ups (right)

–
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!

()

Bodybuilding RPE Scale

RPE 1-3 || This should be a weight that an athlete can move with ease throughout the intended rep range.

RPE 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

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

*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.
5 sets: 5 reps – @ 75% of 1RM

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

Elevated Toe Double DB Romanian Deadlift

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

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

Focus: Use a small plate or slant board under toes of each foot. Holding dumbbells in each hand, push the hips back, lowering the dumbbells 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. If mobility doesn’t allow for toes to be elevated, perform reps with non-elevated toes.
4 sets: 10 reps – RPE 8

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

DB Walking Lunges

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

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

Focus: Find an area that 30 yds can be lunged unbroken. Lunges should be done for quality, not for weight. Feel free to begin with only bodyweight and increase across sets. For walking lunges, attempt to keep tension in the legs during the entire rep, meaning you shouldn’t be resting/slamming the back knee into the floor. Keep loading to something that will allow for smooth, constant lunges throughout sets. Consider using straps during this movement so that grip is not a limiting factor for sets.
4 sets: 10 reps (each side) – RPE 8

*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
4 sets: 10 reps – RPE 8

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

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 – 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

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 RPE 7

10 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality RPE 7

10 GHD Nordic (Hamstring) Curl @ moderate weight – maintain quality RPE 7

15 Single Leg Calf Raise (each side) @ moderate weight (each side) – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Elevated Toe Double DB Romanian Deadlift

GHD Nordic Hamstring Curl

scale to: Nordic Hamstring Curl with Someone holding feet

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

Single Leg Calf Raise

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CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2 sets

10 Dynamic Squat Stretches

10 Cossack Squats

-into-

8:00 AMRAP

30-second Row

5 Back Squats (build across sets)

10 Calf Raises

3 Up-Downs + Bar Step Over

2. Strength

Build up to a Heavy Back Squat

10-12 minutes

3. Workout Prep

2 sets:

5/4 Calorie Row

5 Thrusters (build in weight)

2 Bar Facing Burpees

Strength Accessory

Back Squat

Build up to a Heavy Back Squat

10-12 minutes

Workout

Paris, France (Time)

Freedom (RX’d)

6 Rounds

10 Thrusters (95/65)

12/10 Calorie Row

10 Bar Facing Burpees

12/10 Calorie Row

(KG conv: 42.5/30 Thrusters)

Independence

6 Rounds

10 Thrusters (75/55)

10/8 Calorie Row

10 Bar Facing Burpees

10/8 Calorie Row

(KG conv: 35/25 Thrusters)

Liberty

6 Rounds

8 Dumbbell Thrusters (light)

8/7 Calorie Row

8 Up Downs

8/7 Calorie Row

Target time: 15-17 minutes

Time cap: 20 minutes

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2 Min Bench Stretch Thoracic Spine

2x 10 Foam Roll On Wall

1 Min Foot Smash

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CrossFit Armed – Mayhem Affiliate – Bodybuilding

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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 4-5 || This is a weight that provides a moderate amount of resistance but the athlete feels like they could double the intended rep range with the weight they chose

RPE 6-7 || This is a moderate-moderate/heavy weight for the athletes. This should provide a challenge for the intended rep range but should not be something that they are worried of failing. The rest needed between sets should be minimal.

RPE 8-9 || This is a near maximal effort for the intended rep range. Athletes should need and want adequate amount of rest between the sets at this RPE.

RPE 10 || This is a max effort for the intended rep range. The athlete should be fully taxed at the end of each set.

Back & Bicep Warm-Up (Checkmark)

3 Rounds

15/12 cal Row

10 Scap Pull-ups

15 Bent Over Barbell Rows (empty bar)

5 Iron Cross (each side)

5 Down Dog/Seal Pose Transitions

Athletes Notes

Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.

Scap Pull Ups

Bent Over Barbell Row

Iron Cross

Down Dog/ Seal Pose Transition

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Deadlift

5 sets: 5 reps – @ 75% of 1RM

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

Strict Pull-ups

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

Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.
5 sets: 5 reps – @ 75% of 1RM

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

Lat Pulldowns – Neutral Close Grip

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

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

Focus: On a seated lat pull machine, position body so knees are locked under the leg pad and arms are extended overhead. With a neutral grip, focus on a strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position. If you do not have access to a lat pulldown, attach bands to a pullup bar and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 reps – RPE 8

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

Seated Neutral Grip Cable Row

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

Focus: On a seated cable machine, position body so that legs are extended but not locked out. Strong contraction of the back/pulling back with the elbow not the hands. Handle should come to the lower torso. A slight lean back is acceptable with the row portion of this movement. When returning the arms to extension, allow the back/lats to go into a slight stretch rather than just stopping at full arm extension. If you do not have access to a seated row, attach a PVC pipe to a rig via two bands and perform this movement. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.

-Sub for Seated Banded row
https://youtu.be/Jy-WCFAofBY
4 sets: 10 reps – RPE 7

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

Seated Alternating DB Curl

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

*Build to a light/moderate weight. Stay the same and focus on strict control throughout

Focus: Stay with a weight that will allow for control and minimal kipping of reps. Sit on the edge of a bench or surface that will allow for the hands to be lowered to the sides of the body rather than being stopped by the surface that athlete is sitting on (ex. if the athlete sat in the middle of the bench). Keep dumbbells slightly in front of the body at the bottom position to keep tension on the biceps throughout set. When curling, turn the arm thinking about getting the pinky finger close to the shoulder to maximize contraction with each rep.
4 sets: 10 reps (each side) – RPE 7

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

Standing KB Crush Grip Bicep Curl

*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. Be mindful of the positioning of the handles so they don’t hit the face. Curl the KB up and then lower, stopping just before tension is lost in the biceps.
4 sets: 10 reps – RPE 7

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

Cooldown/Mobility (Checkmark)

1 min Standing QL Doorway/Rig Stretch (each side)

1 min Foam Roll Lats

1 min Thread the Needle (each side)

1 min Bicep Wall Stretch (each side)

Demo Videos

Standing QL Doorway Stretch

Foam Roll Lats

Thread the Needle

Bicep Wall Stretch

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.

Back and Biceps (4 Rounds for time)

4 Rounds

10 Barbell Deadlift @ moderate weight – maintain quality RPE 7

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7

12 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7

10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

Seated Neutral Grip Cable Row

Standing KB Crush Grip Bicep Curl

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CrossFit Armed – CrossFit

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Warm-up

Warm Up (No Measure)

1. Movement Prep/Activation

2:00 Jump Rope

-into-

6:00 AMRAP

50m Run

8 Box Step-ups (each side)

4 Box Jumps

5 Kip Swings

5 Hanging Knee Raises

2. Workout Prep

2 sets:

4 Box Jump Overs

4 Toes to Bar

50m Run (build-in pace)

Workout

Olympic Medalists (Time)

Freedom (RX’d)

10-20-30-40

Box Jump Overs (20)

40-30-20-10

Toes to Bar

*200m Run after each round

Independence

10-15-20-30

Box Jump Overs (20)

30-20-15-10

Toes to Bar

-200m Run after each round

Liberty

10-15-20-25

Box Step up and Overs (20)

25-20-15-10

Hanging Knee Raises

-200m Run after each round

Target time: 13-15 minutes

Time cap: 20 minutes

Strength/Accessory

Mayhem Mini-Pump – Back and Biceps (Checkmark)

4 Rounds

12 Supported Single Arm DB Row (each side) @ moderate weight – maintain quality RPE 7

10 DB Preacher Curl @ moderate weight – maintain quality RPE 7

-Rest 2 min b/t rounds-

Cooldown/Mobility

Mobility (No Measure)

3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

2x 8 Bretzel

1 Minute Dorsiflexion

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