*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 Bodyweight Renegade Row (per side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
10 Scap Only Push Ups
5 Knee Push Ups
Athletes Notes
Max alternating Gorilla Rows w/ 2 sec pause at the top
-rest 2:00-
Max alternating Gorilla Rows w/ 1 sec pause at the top
-rest 2:00-
Max alternating Gorilla Rows w/ no pause – rep it out!
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Flow
Perform one unbroken set of max alternating Gorilla Row with 2 sec pause at the top on each rep
-rest 2:00-
Perform one unbroken set of max alternating Gorilla Row with 1 sec pause at the top on each rep
-rest 2:00-
Perform one unbroken set of max alternating Gorilla Row with no pause at the top on each rep
Scaling
Lower weight to 2×35/20 or as needed.
For Time
21 Dumbbell Bench Press (2×50/35) or Backpack Floor Press
90 Double Unders or Penguin Hops
15 Dumbbell Bench Press or Backpack Floor Press
90 Double Unders or Penguin Hops
9 Dumbbell Bench Press or Backpack Floor Press
90 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
21 Bench Press
90 Double Unders
15 Bench Press
90 Double Unders
9 Bench Press
90 Double Unders
Scaling
For Time
21 Dumbbell Bench Press (2×35/20) or Backpack Floor Press
90 Single Unders or Line Hops
15 Dumbbell Bench Press or Backpack Floor Press
90 Single Unders or Line Hops
9 Dumbbell Bench Press or Backpack Floor Press
90 Single Unders or Line Hops