*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 5-7 Minutes
7 Single Leg Bodyweight RDL (each side)
7 Single Leg Glute Bridges (each side)
7 Box Step Ups (each side)
3 Broad Jumps
Athletes Notes
For Time
20 Double Dumbbell Box Step Overs (2×50/35)
30 Single Dumbbell Box Step Overs (50/35)
40 Box Step Ups
50 Box Jump/Step Down
Backpack version:
For Time
50 Backpack Box Step Overs
50 Box Step Ups
50 Box Jump/Step Down
*20 inch box for all
Athletes Notes
Demo Videos
- Double Dumbbell Box Step Overs
- Single Dumbbell Box Step Overs
- Shoulder Rack Backpack Box Step Over
- Box Step Up
- Box Jump
Flow
As quickly as possible, complete:
20 Double Dumbbell Box Step Overs
30 Single Dumbbell Box Step Overs
40 Box Step Ups
50 Box Jump/Step Down
Scaling
Lower weight to 35/20 or as needed.
Or perform Backpack version with any weighted object available for the first 50 reps.