*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
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
-into-
2-3 Rounds
5 Inchworm
10 Good Mornings
5 No Push Up Burpee
Athletes Notes
- Scap Pull Up
- Banded Pull Aparts
- Bodyweight Renegade Row
- Inchworm to Pushup
- Banded Good Mornings – banded or bodyweight
- No Push Up Burpee
Max reps Chest to Bar Pull Ups (pronated)
-rest 3:00-
Max reps Chest to Bar Chin Ups (supinated)
-rest 3:00-
Max reps Chin over Bar Pull Ups (pronated)
-rest 3:00-
Max reps Chin over Bar Chin Ups (supinated)
Athletes Notes
Demo Videos
- Strict Chest to Bar Pull Ups
- Chin Ups – for first set, pull to chest
- Strict Chin over Bar Pull Ups
Flow
One max set of Chest to Bar Pull Ups with pronated grip
-rest 3:00-
One max set of Chest to Bar Chin Ups with supinated grip
-rest 3:00-
One max set of Chin over Bar Pull Ups with pronated grip
-rest 3:00-
One max set of Chin over Bar Chin Ups with supinated grip
Scaling
Max reps Chest to Bar Banded Strict Pull Ups (pronated)
-rest 3:00-
Max reps Banded Chest to Bar Chin Ups (supinated)
-rest 3:00-
Max reps Banded Chin over Bar Pull Ups (pronated)
-rest 3:00-
Max reps Banded Chin over Bar Chin Ups (supinated)
-OR-
Follow the no pull up option below.
2 sets
Max reps Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
Max reps Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
Athletes Notes
Demo Videos
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Double Dumbbell Supinated Bent Over Row
- Supinated Backpack Bent Over Row
Flow
One max set of Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Supinated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Pronated Bent Over Row (2×50/35 or Backpack)
-rest 3:00-
One max set of Supinated Bent Over Row (2×50/35 or Backpack)
Scaling
Lower weight to 2×35/20 or as needed.
Dumbbell Version:
2 sets for max reps
:30 Dumbbell Burpee Deadlift (2×50/35)
-rest :30-
:30 Single Arm Dumbbell Devil Press (50/35, left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (50/35, right arm)
-rest :30-
:30 Burpees
-rest :30-
Backpack Version:
2 sets for max reps
:30 Backpack Burpee Deadlift
-rest :30-
:30 Backpack Burpee Ground to Overhead
-rest :30-
:30 Burpees
-rest :30-
:30 No Push Up Burpees
-rest :30-
Athletes Notes
Demo Videos
- Dumbbell Burpee Deadlifts
- Single Dumbbell Devil Press
- Burpee
- Burpee Backpack Deadlift
- Burpee Backpack Ground to Overhead
- No Push Up Burpee
Flow
:30 Dumbbell Burpee Deadlift
-rest :30-
:30 Single Arm Dumbbell Devil Press (left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (right arm)
-rest :30-
:30 Burpees
-rest :30-
:30 Dumbbell Burpee Deadlift
-rest :30-
:30 Single Arm Dumbbell Devil Press (left arm)
-rest :30-
:30 Single Arm Dumbbell Devil Press (right arm)
-rest :30-
:30 Burpees
Scaling
Lower weight to 2×35/20.