*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
AMRAP 5:00
5 Inchworm
5 Single Leg RDLs (each side)
10 Single Leg Calf Raise (per side)
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
Athletes Notes
6 sets (1 set every 60 sec)
5 reps Incline Plyometric Push Up
Athletes Notes
Demo Videos
Flow
At 0:00
5 Incline Plyo Push Up
At 1:00
5 Incline Plyo Push Up
At 2:00
5 Incline Plyo Push Up
At 3:00
5 Incline Plyo Push Up
At 4:00
5 Incline Plyo Push Up
At 5:00
5 Incline Plyo Push Up
Scaling
Increase the incline slightly or perform as regular Incline Push Ups
4 sets @ consistent effort
40 Double Unders or Penguin Hops
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
40 Double Unders or Penguin Hops
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Flow
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
-rest 2:00-
40 Double Unders
20 alt Dumbbell Snatch
40 Double Unders
Scaling
4 sets @ consistent effort
40 Single Unders or Line Hops
20 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
40 Single Unders or Line Hops
-rest 2:00 between sets-