*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 Single Arm Upright Row (each side) (use band or dumbbell)
5 Inchworms
5 Push Ups
10 Scap Pull Ups
Athletes Notes
5 Rounds for Time
5 Devil Press (2×50/35) or Burpee Backpack Ground to Overhead
10 Strict Pull Ups or 15 Dumbbell or Backpack Bent Over Row
15 Dumbbell Bench (2×50/35) or 20 Backpack Floor Press
Athletes Notes
Demo Videos
- Dumbbell Devil Press
- Burpee Backpack Ground to Overhead
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Dumbbell Bench Press
- Backpack Floor Press
Flow
As quickly as possible, complete:
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
5 Devil Press
10 Strict Pull Ups
15 Bench Press
Scaling
5 Rounds for Time
5 Devil Press (2×35/20) or Burpee Backpack Ground to Overhead
10 Dumbbell or Backpack Bent Over Row
15 Dumbbell Bench (2×35/20) or Backpack Floor Press