*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 Minutes
5 Inchworm
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Good Mornings
20 seconds Shoulder Swimmers
Athletes Notes
- Inchworm
- Single Arm Dumbbell Upright Row
- Banded Upright Rows
- Banded Good Mornings – banded or bodyweight
- Shoulder Swimmers
5 sets
8/arm Chainsaw Row (50/35 or Backpack)
-rest :30 between arms-
Athletes Notes
Demo Videos
Flow
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
-rest :30-
8 Chainsaw Row – left arm
-rest :30-
8 Chainsaw Row – right arm
Scaling
Lower weight to 35/20 or as needed.
10 minute AMRAP
1-2-3-4-5…
Wall Walk or Pike Walk Up
Clean and Jerk (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
1 Wall Walk
1 Clean and Jerk
2 Wall Walks
2 Clean and Jerks
3 Wall Walks
3 Clean and Jerks
…etc. adding 1 rep to each movement every new round.
Scaling
10 minute AMRAP
1-2-3-4-5…
Pike Walk Up or Inchworm Walkout
Clean and Jerk (2×35/20 or Backpack)