*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 Box Step Ups (each side)
10 Plank Shoulder Taps
15 Sit Ups
10 Air Squats
5 Russian Swing (dumbbell or backpack)
Athletes Notes
6 sets
*each set MUST be unbroken!
10 Russian Swings
10 Goblet Squats
2 Turkish Get Ups (right arm)
2 Turkish Get Ups (left arm)
-rest as needed b/t sets to keep the complex unbroken-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
- Single Dumbbell Russian Swing
- Dumbbell Goblet Squat
- Dumbbell Turkish Get Up
- Backpack Russian Swings
- Backpack Goblet Squat
- Backpack Turkish Get Up
Flow
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
-rest as needed-
Unbroken: 10 Russian Swings + 10 Goblet Squats + 2 Turkish Get Ups on each side
*score is total time to complete all 6 sets, including rest
Scaling
Lower weight to 35/20 or as needed.
Can substitute Bodyweight Turkish Get Up.