Swamp City Fitness – Mayhem Affiliate – 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!
Work to a heavy set of 5 Back Squat with 3 second negative each rep
-rest 1-2 minutes-
75 Back Squat @40% of 1RM Back Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
4 Sets
16 Banded Sumo Pull Throughs (moderate weight)
16 V Ups
8-12 Glute Ham Raises
16 Hollow Rocks
*Rest as needed between sets.
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the Back Squats or the accessory at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Back Squat
Banded Sumo Pull Through
V Ups
Glute Ham Raise
Hollow Rocks
Workout Flow
Work to a heavy set of 5 Back Squat with 3 second negative each rep
*rest as needed between sets
rest 1:00-2:00
then
Accumulate 75 Back Squat @40% of 1RM Back Squat
*every time you break, rest for 1 minute.
rest 2:00-3:00
16 Banded Sumo Pull Through
16 V Ups
8-12 Glute Ham Raises
16 Hollow Rocks
-rest as needed-
16 Banded Sumo Pull Through
16 V Ups
8-12 Glute Ham Raises
16 Hollow Rocks
-rest as needed-
16 Banded Sumo Pull Through
16 V Ups
8-12 Glute Ham Raises
16 Hollow Rocks
-rest as needed-
16 Banded Sumo Pull Through
16 V Ups
8-12 Glute Ham Raises
16 Hollow Rocks
–
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 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
4 sets: 8 reps – @ 60% of 1RM (Deload)
*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.
3 sets: 15 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Front Racked Barbell Box Step-Ups
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.
3 sets: 12 reps (each side) – 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
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.
3 sets: 15-20 reps (each side) – 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 Elevated Toe Double DB Romanian Deadlift @ Moderate weight – maintain control and quality
8 Front Racked Barbell Box Step-Ups (each side) @ moderate weight – maintain quality
15 Single Leg Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Elevated Toe Double DB Romanian Deadlift
Front Racked Barbell Box Step Ups
Single Leg Calf Raise