Frontier Fitness SF East – Bodybuilding
Functional Pump! (Push/Pull) (Checkmark)
INSTRUCTIONS!
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)
Click “Workout prep notes available” directly to read through the rest of the Instructions before performing the workout please!
5 sets (1 set every 3:00)
1:30 Ski moderate (OR Row)
10 Strict Pull-Up
-rest 3-5 minutes
For Time:
100 Bench Press (185/125)**
Every break perform 1 Legless Rope Climb (OR 10 Ring Rows)
-rest 3-5 minutes-
5 sets:
10 Incline Dumbbell Seesaw Bench Press (moderate/heavy) (5 each side)
10 Incline Dumbbell Row (moderate/heavy) (5 each side)
**Weight of Bench Press should be under 70% of 1RM, scale if needed.
Athletes Notes
DEMO VIDEOS
Ski – sub with rower or another machine
Strict Pull Up – sub with Banded Strict Pull Ups or Lat Pull Downs
Bench Press – scale the barbell weight if needed
if you don’t have access to a barbell then complete as Dumbbell Bench Press
should be under 70% of 1RM)
Legless Rope Climbs OR Supinated Grip Ring Rows
To make ring rows more challenging, can elevate feet on box. Complete as Supinated Barbell Body Row if you don’t have access to Rings.
Incline Dumbbell Seesaw Bench Press
Double DB Incline Row
FLOW
0:00 – 3:00 Complete 1:30 Ski, 10 Strict Pull Ups, rest the remainder of time.
3:00 – 6:00 Complete set 2
6:00 – 9:00 Complete set 3
9:00 – 12:00 Complete set 4
12:00 – 15:00 Complete set 5
Rest 3-5 Minutes
Complete 100 Bench Press
*every break perform 1 Legless Rope Climb
Rest 3-5 Minutes
10 Incline Dumbbell Seesaw Bench Press + 10 Incline Dumbbell Row
-rest as needed-
10 Incline Dumbbell Seesaw Bench Press + 10 Incline Dumbbell Row
-rest as needed-
10 Incline Dumbbell Seesaw Bench Press + 10 Incline Dumbbell Row
-rest as needed-
10 Incline Dumbbell Seesaw Bench Press + 10 Incline Dumbbell Row
-rest as needed-
10 Incline Dumbbell Seesaw Bench Press + 10 Incline Dumbbell Row
See Scaling and Sub Document HERE for calorie conversion chart and recommended substitution options!
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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).
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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.
Mayhem Bodybuilding Goals
What?
Bodybuilding is a tool that Mayhem Athletes can use to increase strength, muscular endurance and hypertrophy to better themselves in whatever their fitness goals are. It can also be used as a tool to give the muscles and joints a break from the high intensity that comes with CrossFit day in and day out.
How?
Mayhem Bodybuilding is a stand-alone hypertrophy focused program that includes elements of strength training. You may layer this on top of some of the other Mayhem Athlete Program, but it is not designed to be performed on top of all other tracks each day. We will include pieces of some days in other programs as “ACCESSORY”
Goals?
The goals are to stay focused and rest just long enough so that you can perform the next set with quality and control unless stated otherwise.
Keep your attention of each set and keep your phone in your bag. Sessions are not done “for time” but treat them like you are limited on time. Keep a visible clock running to keep you accountable. Lastly, the goal is all the gainzzzzz!!!!!
Progression
This cycle moves to the traditional upper body push, upper body pull, lower body push/pull seen previously in this programming (earlier in 2022) which is also seen in classical bodybuilding programming.
This cycle will have athletes increasing in weight and decreasing in volume across 8 weeks, followed by a de-load week, and then a max week. The cycle also introduces the concept of mechanical drop sets. The MDS will rotate across days through the cycle to add new variety and fun challenges to athletes’ weekly routines.
See below for an outline of how each year is laid out
4 Yearly Cycles
Cycle 1 (January – March: Mechanical Drop Sets)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 2 (April – June: Shock Method)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Cycle 3 (July – September: Traditional)
Monday: Chest & Triceps
Tuesday: Back & Biceps
Wednesday: Legs
Thursday: Monostructural
Friday: Arms & Shoulders
Saturday: Glutes & Core
Cycle 4 (October – December: Traditional)
Monday: Anterior
Tuesday: Posterior
Wednesday: Lower Body Push/Pull
Thursday: Monostructural
Friday: Shoulders & Core
Saturday: Glutes & Arms
Chest & Tricep Warm-up (Checkmark)
Crossover Symmetry Warm-up
-into-
3 rounds
10 Perfect Pushups (controlled form)
15 Band Pull Aparts
5 PVC Around the Worlds (each way)
10 Wall Angels
5 Scorpions (each side)
Demo Videos
Perfect Push ups
Banded Pull Aparts
PVC Around the Worlds
Wall Angels
Scorpion Stretch
Focus: Effort should be easy building into moderate. Get yourself moving and opened up for upcoming work.
Bench Press
*Rest 2:00-2:30 b/t sets
Focus: Control should be shown with each rep on the way down and on the way up. Bar should be lowered to just below the sternum. Keep elbows at a 45 degree angle to the body and avoid flaring out. Shoulders should be loaded back against the bench throughout reps.
5 sets: 3 Reps – 82.5% of 1RM
*Rest 2:00-2:30 b/t sets
Alt. Incline DB Bench
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets heavy.
Focus: Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Double DB Bench Press
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight and stay the same or build across all sets.
Focus: Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Flat Bench DB Chest Fly
*Rest 1:00-1:30 b/t sets
*Build to a light/moderate weight. Stay the same and focus on strict control throughout
Focus: Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Seated Tricep DB French Press
*Rest 1:00-1:30 b/t sets
Focus: In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
3 sets: 15 Reps – RPE 7
*Rest 1:00-1:30 b/t sets
Single Arm Standing Tricep Extension w/ band
*Rest 1:00-1:30 b/t sets
*Build to a moderate weight, stay the same or build across sets
Focus: Resistance should allow for control throughout the extension. ALWAYS INSPECT BANDS FOR SIGNS OF POTENTIAL BREAKAGE BEFORE USING. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing.
3 sets: 15 Reps (each side) – RPE 7
*Rest 1:00-1:30 b/t sets
Cooldown/Mobility (No Measure)
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Athletes Notes
Pec Stretch against door or rig
Standing Lacrosse Ball Pec Smash or Lying Lacrosse Ball Pec Smash
Overhead Elbow Grab Tricep Stretch
Tricep Lacrosse Ball Smash
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.
Chest and Triceps (4 Rounds for time)
4 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
10 Alt. Incline DB Bench (each side) @ moderate weight – maintain control and quality
12 Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Seated Tricep DB French Press @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Alternating Incline DB Bench Press
Flat Bench DB Chest Fly
Seated Tricep DB French Press
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