*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
2:00 Jog
-then-
2-3 Rounds
20 seconds Shoulder Swimmers
5 Knee Push Ups
5 Bodyweight Renegade Row (per side)
10 Step Back Lunges
Athletes Notes
Pause Bent Over Row (2×50/35 or Backpack)
Max reps w/ 5sec pause at the top
-rest 2:00-
Max reps w/ 3sec pause at the top
-rest 2:00-
Max reps w/ 2sec pause at the top
Athletes Notes
Demo Videos
Flow
Max Bent Over Row with 5 sec pause at the top on each rep
-rest 2:00-
Max Bent Over Row with 3 sec pause at the top on each rep
-rest 2:00-
Max Bent Over Row with 2 sec pause at the top on each rep
Scaling
Lower weight to 2×35/20 or as needed.
10 minute AMRAP
5 Shuttle Runs (50ft)
5-10-15-20…
Push Ups
Athletes Notes
Demo Videos
Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
5 Shuttle Runs
5 Push Ups
5 Shuttle Runs
10 Push Ups
5 Shuttle Runs
15 Push Ups
…etc. adding 5 push ups each new round.
Scaling
10 minute AMRAP
5 Shuttle Runs (50ft)
3-6-9-12…
Push Ups or Elevated Push Up