*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 Samson Stretch (each side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
10 Good Mornings
Athletes Notes
- Samson Lunge
- Single Leg Calf Raises
- Line Hops
- Single Unders
- Banded Good Mornings – banded or bodyweight
5 sets (new set every 4:00)
30 Double Unders or Penguin Hops
20 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
20 Air Squats
30 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Flow
At 0:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 4:00-
At 4:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 8:00-
At 8:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 12:00-
At 12:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
-rest until 16:00-
At 16:00
30 Double Unders
20 alt DB Snatch
20 Air Squats
30 Double Unders
Scaling
5 sets (new set every 4:00)
30 Single Unders or Line Hops
20 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
20 Air Squats
30 Single Unders or Line Hops