*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
here
4 sets (1 set every 90 sec)
5 Seated Box Jump
Athletes Notes
Demo Videos
- Seated Box Jump – doesn’t need to be a tall box
Flow
At 0:00
5 Seated Box Jump
At 1:30
5 Seated Box Jump
At 3:00
5 Seated Box Jump
At 4:30
5 Seated Box Jump
Scaling
Adjust box height if needed, or perform Seated Vertical Jump if no box is available.
EMOM x 15
minute 1: 3.3.3 (3 reps + 3 reps + 3 reps) Hang Squat Clean (2×50/35 or Backpack) – rest 20 sec between clusters
minute 2: 100m Sprint or :30-:40 High Knees to Lateral Shuffle
minute 3: Rest
Athletes Notes
Demo Videos
- Dumbbell Hang Squat Clean
- Backpack Hang Squat Clean and Jerk (no jerk)
- High Knees to Lateral Shuffle
Flow
One 3.3.3 cluster is as follows: 3 Hang Squat Clean – rest :20 – 3 Hang Squat Clean – rest :20 – 3 Hang Squat Clean
0:00-1:00: One 3.3.3 Hang Squat Clean cluster
1:00-2:00: 100m Sprint
2:00-3:00: Rest
3:00-4:00: One 3.3.3 Hang Squat Clean cluster
4:00-5:00: 100m Sprint
5:00-6:00: Rest
6:00-7:00: One 3.3.3 Hang Squat Clean cluster
7:00-8:00: 100m Sprint
8:00-9:00: Rest
9:00-10:00: One 3.3.3 Hang Squat Clean cluster
10:00-11:00: 100m Sprint
11:00-12:00: Rest
12:00-13:00: One 3.3.3 Hang Squat Clean cluster
13:00-14:00: 100m Sprint
14:00-15:00: Rest
Scaling
- Lower weight to 2×35/20.
- If struggling to complete a 3.3.3 cluster within the 1 minute window, modify to a 2.2.2 cluster (2 Hang Squat Clean – rest :20 – 2 Hang Squat Clean – rest :20 – 2 Hang Squat Clean)