*Check out our Mayhem Mom Modifications Movement Document for more recommendations!
drive.google.com/file/d/1C6Q28Pgo6NuqyWTgCPXVO0CcxpD0rIq3/view
*Check out our Scaling and Substitution Movement Document for more recommendations!
mayhemathletes.com/wp-content/uploads/2025/03/MayhemAthleteScalingMarch2025Revision.pdf
3 sets:
5 Scap Pull Ups
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
:30 Wrist Stretch
:20 Bear Crawl Forward/Backward
Athletes Notes
3 sets for Max Reps
:30 Max Strict Pull Ups or Max Bent Over Rows (2×50/35 or backpack)
:30 rest
:60 Max Goblet Walking Lunges (1×50/35 or backpack) or Max Bodyweight Lunge Steps
:60s rest
:90s Max Manmaker (2×50/35 or backpack) or Max Burpee Air Squat
:90 rest
Athletes Notes
Score
This workout is scored on max reps per each movement.
–Score 1: total strict pull ups or bent over rows
–Score 2: total goblet lunges or bodyweight lunges
–Score 3: total manmakers or burpee air squats
Workout Flow
0:00-:30 Max Strict Pull Ups
:30-1:00 Rest
1:00-2:00 Max Walking Lunges
2:00-3:00 Rest
3:00-4:30 Max Manmakers
4:30-6:00 Rest
6:00-6:30 Max Strict Pull Ups
6:30-7:00 Rest
7:00-8:00 Max Walking Lunges
8:00-9:00 Rest
9:00-10:30 Max Manmakers
10:30-12:00 Rest
12:00-12:30 Max Strict Pull Ups
12:30-13:00 Rest
13:00-14:00 Max Walking Lunges
14:00-15:00 Rest
15:00-16:30 Max Manmakers
Demo videos
- Strict Pull Up
- Backpack Bent Over Row
- Double Dumbbell Bent Over Row
- Dumbbell Goblet Walking Lunge
- Backpack Goblet Walking Lunge
- Bodyweight Forward Lunges
- Dumbbell Man Maker
- Backpack Strict Burpee into Squat Clean – aka manmaker
- Burpee Air Squat Combo
Scaling
3 sets for Max Reps
:30 Max Bent Over Rows (2×35/20 or backpack)
:30 rest
:60 Max Goblet Walking Lunge Steps (1×35/20 or backpack) or Max Bodyweight Lunge Steps
:60s rest
:90s Max Burpee Air Squat
:90 rest