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 2 Pause Front Squat (pause is 2 seconds at the bottom)
-rest 1-2 minutes-
75 Front Squat @40% + 5# of 1RM Front Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
AMRAP 20 Minutes
20 Toes to Bar
100ft Sled Push (280/190) (aka moderate/heavy)
20 GHD Sit Ups
20/16 Calorie Air Bike
30 MINUTES VERSION (or less):
*For a shorter version today, cut out the heavy pause front squat or the metcon at the end (based on what you need to work on more)
Athletes Notes
Demo Videos
Front Squats
Toes to Bar
Sled Push
GHD Sit Up
Workout Flow
Work to a heavy set of 2 Pause Front Squat (pause is 2 seconds at the bottom)
-rest as needed-
rest 1:00-2:00
Accumulate 75 Front Squat @40% + 5# of 1RM Front Squat
-every time you break, rest for 1 minute-
rest 2:00-3:00
then on a 20:00 clock, perform as many rounds/reps as possible of:
20 Toes to Bar
100ft Sled Push
20 GHD Sit Ups
20/16 Calorie Air Bike
–
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: 2 Reps – @ +90%
*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.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
KB Belt Squats
*Rest 1:30-2:00 b/t sets
Focus: Athletes will set up on an elevated surface for each foot and an opening between this surface for the weight to pass through. Set up with a dip belt and attach KB to dip chain. In the event that you do not have a dip belt, a modified belt squat can be set up with a loose-fitting weightlifting belt and a strong band looped through. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Take care when setting up as weight can make athlete unstable when moving. Set up with feet at squat width and allow KB to hang between legs. Squat below parallel and then stand. Stopping just before full extension of the knees and hips between reps will keep tension of the quads and make this movement more challenging.
2 sets: Intra set Stretch 10-10-10 reps – RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*Rest 1:00-1:30 b/t sets
Lying DB Hamstring Curl
*Rest 1:30-2:00 b/t sets
Focus: Lying face down on a bench, hold a dumbbell between both feet. Athletes may find that it’s easiest to have someone place the dumbbell between their feet rather than trying to load themselves. Extend the legs and curl the weight back to the starting position.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Standing Barbell Calf Raise
*Rest 1:00-1:30 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 rig to guide bar through movement so you don’t lose your balance. *Make sure that platform you are standing on will not flip when standing on edge.
2 sets: Intra set Stretch 10-10-10 reps – RPE 7
*This should be at a significantly lighter weight than what you normally do. Athletes will start with 10 normal reps, at the end of the first 10 reps athletes will stay at the bottom of the movement for :20 seconds. As soon as the :20 second stretch is done, athletes will start another set of 10 immediately for 30 total reps with 2 :20 second rest periods at the bottom of the movement. Athletes will not fully rest between each set of 10 reps until 30 reps are completed. Then repeat for another full set.
*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
10 KB Belt Squats @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Barbell Romanian Deadlift
KB Belt Squats
Standing Barbell Calf Raise
