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Components

Functional Pump (Shou ...

Shoulder Press

Weighted Hip Thrust

Seated Arnold Press

Deficit Sumo DB/KB De ...

GHD Hip Extension

Crossover Symmetry Ir ...

Bent Over Lateral Raises

Cooldown/Mobility

Glutes and Shoulders

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Workout

Mayhem Affiliate Bodybuilding 11/1/2024

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!

3 sets:
15 Shoulder Press at RPE 7-8
-rest 30 seconds-
15 Dumbbell Lateral Raises at RPE 7-8
-rest 1 minute-
9-15+ Strict Handstand Push Ups RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Friday, September 27)

-DIRECTLY AFTERWARDS-

3 sets:
15 Dumbbell Curls at RPE 7-8
-rest 30 seconds-
15 Dumbbell French Press at RPE 7-8
-rest 1 minute-
15 Reverse Barbell Curls at RPE 7-8
-rest 2 minutes between sets-
*For all 3 exercises aim for the same weights as 4 weeks ago (Friday, September 27)

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

Strict Press
Standing DB Lateral Raise - done at tempo
Strict Handstand Push Up
- can scale by changing to Pike Push ups or Dumbbell Strict Press
Standing Alternating DB Curl - curl both dumbbells at same time
Standing Tricep Dumbbell French Press
Reverse Barbell Curl

FLOW

12 Shoulder Press
-rest 30 seconds-
12 Dumbbell Lateral Raises
-rest 1 minute-
6-12+ Strict Handstand Push Ups
-rest 2 minutes-
12 Shoulder Press
-rest 30 seconds-
12 Dumbbell Lateral Raises
-rest 1 minute-
6-12+ Strict Handstand Push Ups
-rest 2 minutes-
12 Shoulder Press
-rest 30 seconds-
12 Dumbbell Lateral Raises
-rest 1 minute-
6-12+ Strict Handstand Push Ups
-rest 2 minutes-

-DIRECTLY AFTERWARDS-

12 Dumbbell Curls
-rest 30 seconds-
12 Dumbbell French Press
-rest 1 minute-
12 Reverse Barbell Curls
-rest 2 minutes-
12 Dumbbell Curls
-rest 30 seconds-
12 Dumbbell French Press
-rest 1 minute-
12 Reverse Barbell Curls
-rest 2 minutes-
12 Dumbbell Curls
-rest 30 seconds-
12 Dumbbell French Press
-rest 1 minute-
12 Reverse Barbell Curls

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.

Glutes and Shoulders Warm-up (No Measure)

Crossover Symmetry
and
Hip Halo Warmup

Athletes Notes

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

Shoulder Press

4 sets of 8 reps @ – RPE 6/10

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

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.

Weighted Hip Thrust

4 sets of 8 reps @ – RPE 6/10

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

Seated Arnold 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, raise a dumbbell in each hand to the shoulders with palms facing the body. When pressing overhead, turn the hands during the press to finish with palms facing away from the body. Avoid overextending in the low back during this movement by keeping the core engaged throughout.

Seated Arnold Press

4 sets: 10 reps – RPE 8

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

Deficit Sumo DB/KB Deadlift

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

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

Focus: Feet should be in a wider than shoulder width stance and turned out. Feet should be on elevated surfaces with open space below the body for DB to pass through. Hold DB by one head and sumo deadlift. DB/KB does NOT have to make contact with the floor for full ROM. Squeeze glutes to stand up.

Deficit Sumo DB/KB Deadlift

4 sets: 10 reps – 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.

Good Morning

GHD Hip Extension

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.

Bent Over Lateral Raises

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

Focus: While standing, bend over to a 45-80 degree angle of the torso with a dumbbell in each hand. Be sure to load the posterior chain when setting up for this movement to create a stable base and avoid placing all stress on the low back. Lift the dumbbells out to the side, ensuring that you don’t go above the level of the shoulder with the hands. Keep the arms extended (but not locked out) during the entirety of the rep and imagine the arms being pulled up by the elbows rather than the hands to help place emphasis on the rear delts.

Bent Over Lateral Raises
https://youtu.be/LTBSVha1H5g

4 sets: 10 reps – RPE 8

*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

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 Shoulders (4 Rounds for time)

4 Rounds

10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
10 Weighted Hip Thrust @ moderate weight – maintain quality RPE 7
10 GHD Hip Raise @ moderate weight – maintain quality RPE 7
10 Bent Over Lateral Raises @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-

Athletes Notes

GHD Hip Raise/Extension
Bent Over Lateral Raises

Want to see some of these movements in action? Check out our .