*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 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
10 Step Back Lunges
5 Bodyweight Renegade Row (per side)
3 Push Press (DB or backpack)
Athletes Notes
3 sets
10 Strict Press (2×50/35 or Backpack)
10 alt Dumbbell Front Rack Lunge or Backpack Goblet Lunge
20 Bent Over Row (2×50/35 or Backpack)
10 alt Dumbbell Front Rack Lunge or Backpack Goblet Lunge
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
- Dumbbell Strict Press
- Double Dumbbell Front Rack Walking Lunge
- Double Dumbbell Bent Over Row
- Backpack Strict Press
- Backpack Goblet Walking Lunge
- Backpack Bent Over Row
Flow
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
-rest 3:00-
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
-rest 3:00-
10 Strict Press
10 alt Lunge
20 Bent Over Row
10 alt Lunge
Scaling
Lower weight to 2×35/20 or as needed.
3 sets for max reps
1:00 Plank Walk Ups
1:00 Dumbbell or Bodyweight Russian Twist
Athletes Notes
Demo Videos
- Plank Walk Ups
- Dumbbell Russian Twist
- Russian Twists (bodyweight)
Flow
1:00 max Plank Walk Ups
1:00 max Russian Twists
1:00 max Plank Walk Ups
1:00 max Russian Twists
1:00 max Plank Walk Ups
1:00 max Russian Twists
Scaling
3 sets for max reps
1:00 Plank Walk Ups
1:00 Bodyweight Russian Twist