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 3 Back Squat with 3 second negative each rep
-rest 1-2 minutes-
75 Back Squat @40% +5# of 1RM Back Squat
*Every time you break, rest for 1 minute.
-rest 2-3 minutes-
Accessory
2 Sets
15+ Bulgarian Split Squat (per leg)
15+ Weighted Sit Ups
15+ Reverse Hyper (OR Jefferson Curls)
15+ Weighted Hanging Knee Raises
15+ Weighted Hip Thrust
-rest as needed b/t reps and sets-
*1st set is to 1 rep before failure (at least 15 reps)
**2nd set is to 15 reps (even if you have to rest mid set)
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 Squa
Bulgarian Split Squat
Kettlebell Goblet Hold Weighted Sit Ups
Reverse Hyper
Jefferson Curl
Weighted Hanging Knee Raises
Weighted Hip Thrusts
Workout Flow
Work to a heavy set of 3 Back Squat with 3 second negative each rep
-rest 1:00-2:00-
then accumulate 75 Back Squat @40% +5# of 1RM Back Squat
*Every time you break, rest for 1 minute.
-rest 2:00-3:00-
then
15+ Bulgarian Split Squat (per leg) – stop 1 rep before failure, must be at least 15 reps
15+ Weighted Sit Ups – stop 1 rep before failure, must be at least 15 reps
15+ Reverse Hyper (OR Jefferson Curls) – stop 1 rep before failure, must be at least 15 reps
15+ Weighted Hanging Knee Raises – stop 1 rep before failure, must be at least 15 reps
15+ Weighted Hip Thrust – stop 1 rep before failure, must be at least 15 reps
-rest as needed-
15 Bulgarian Split Squat (per leg)
15 Weighted Sit Ups
15 Reverse Hyper (OR Jefferson Curls)
15 Weighted Hanging Knee Raises
15 Weighted Hip Thrust
–
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
1 sets: 1 Reps – @ Test week
*Rest 2:00-2:30 b/t sets
Split Stance DB Romanian Deadlift
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across
Focus: Holding dumbbells in each hand, assume a slightly staggered stance. Bend at the waist. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round. 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.
4 sets: 10 reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Spanish Squat
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Anchor a thick resistance band to a rig at knee height. Step intro band and place band on the back of the calves below the knee. Hold a KB or DB in a goblet position and squat to parallel and lean back slightly against the band. Squat just below parallel and push the leg back into the band while standing. Done properly, athletes will feel constant tension in the quads throughout this movement. Perform with bodyweight only at first to get a feel for proper loading throughout range of motion. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets
Hamstring Ring Curls
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight; stay the same or build across sets
Focus: Set up a set of rings a few inches from the floor. Place a heel of each foot in each ring and lay back on the floor. Place hands on the floor next to the body and elevate the hips by engaging the glutes. Keeping the glutes engaged throughout, curl the heels towards the body. Elevating the hips higher at the end range of the curl will intensify the exercise.
4 sets: 10 reps – RPE 7
*Rest 1:00-1:30 b/t sets1
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.
4 sets: 10 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 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality
10 Spanish Squat @ moderate weight – maintain quality
15 Seated Dumbbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Split Stance DB Romanian Deadlift
Spanish Squat
Seated Dumbbell Calf Raise