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Expectations at the Gym
🕒 Be on Time: Arrive 10 minutes early to get prepped and pumped for class. Latecomers might miss out!
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🧼 Keep It Clean: Wipe down your gear after sweating it out, and stash your stuff in designated areas. Let’s keep things tidy for a smoother workout.
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⚠️ Stay Safe: Wear the right gear, hydrate, and let your coach know if you’re nursing any injuries. Safety first, always!
📋 Follow the Plan: Our coaches are here to guide you. Stick to the program, ask questions, and give it your all!
🗣️ Communication is Key: Got something on your mind? Reach out! We’re all ears for your feedback and ideas.
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CrossFit 804 – Mayhem Affiliate – Bodybuilding
Functional Pump (Legs & Core) (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 Instructions before performing the workout please!
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10 Sets (1 set every 3 minutes)
20/16 Calorie Standing Bike Erg
5 Back Squats (start at 50-60% of 1RM and add 5-10lbs each set)
-rest as needed-
10 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge
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30 MINUTES VERSION (or less):
6 Sets (1 set every 3 minutes)
20/16 Calorie Standing Bike Erg
5 Back Squats (start at 60% of 1RM and add 5-10lbs each set)
-rest 6 minutes-
6 Minute EMOM
Odd Minutes: AMRAP Rower Hamstring Curls
Even Minutes: AMRAP Feet Elevated Glute Bridge
Athletes Notes
Demo Videos
Bike Erg
scale to any other machine (see the scaling and sub document at the bottom to find a calorie conversion chart)
Back Squat
Rower Hamstring Curls
if no access to rower complete as Hamstring Ring Curls OR sub with a towel or slider under your feet on a smooth surface and complete Towel/Slider Hamstring Curls
Complete Feet Elevated Glute Bridges on the Rower for the additional stability requirements.
if no access to Rower perform on box/bench as Feet Elevated Glute Bridge
Flow
0:00 – 3:00 Complete 20/16 Calorie Standing Bike Erg and 5 Back Squats, rest the remainder of the time.
3:00 – 6:00 Complete set 2 (add 5-10 lbs to Back Squat), rest the remainder of the time.
6:00 – 9:00 Repeat for set 3
9:00 – 12:00 Repeat for set 4
12:00 – 15:00 Repeat for set 5
15:00 – 18:00 Repeat for set 6
18:00 – 21:00 Repeat for set 7
21:00 – 24:00 Repeat for set 8
24:00 – 27:00 Repeat for set 9
27:00 – 30:00 Repeat for set 10
-rest as needed-
Minute 1: Complete as many reps of Rower Hamstring Curls
Minute 2: Complete as many reps of Feet Elevated Glute Bridge
Minute 3: AMRAP Rower Hamstring Curls
Minute 4: AMRAP Feet Elevated Glute Bridge
Minute 5: AMRAP Rower Hamstring Curls
Minute 6: AMRAP Feet Elevated Glute Bridge
Minute 7: AMRAP Rower Hamstring Curls
Minute 8: AMRAP Feet Elevated Glute Bridge
Minute 9: AMRAP Rower Hamstring Curls
Minute 10: AMRAP Feet Elevated Glute Bridge
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.
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)
Demo Video
Hip Halo Activation
Cossack Squat
Kang Squats with Empty Barbell
Back Squat
*Rest 2:00-2:30 b/t sets
Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs.
4 sets: 8 Reps – 65% of 1RM (deload)
*Rest 2:00-2:30 b/t sets
Deadlift
4 sets: 8 Reps – 65% of 1RM (deload)
*Rest 2:00-2:30 b/t sets
Deadlift Tips (Efficiency/Good Mechanics) Video: youtu.be/uJchu25qcPk?si=mdqxjIKcoeGOQrda
DB Box Step-ups
*Rest 2:00-2:30 b/t sets
Focus: With a DB in each hand or racked on the shoulders 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
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.
3 sets: 15 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.
3 sets: 15-20 Reps – RPE 8
*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
Demo Videos
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 Deadlift @ Moderate weight – maintain control and quality
12 Barbell Romanian Deadlift @ moderate weight – maintain quality
15 Standing Barbell Calf Raise @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Athletes Notes
Back Squat
Deadlift
Barbell Romanian Deadlift
Standing Barbell Calf Raise