*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 Minutes
5 Up Downs (aka No Push Up Burpee)
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Single Leg Glute Bridge (each side)
10 alt Walking Lunge steps
20 seconds Shoulder Swimmers
Athletes Notes
3 sets
Max Tempo Goblet 1-1/4 Bulgarian Split Squat per leg (leave 2 reps in the tank) (50/35 or Backpack)
-rest 1:00 between legs and sets-
*Tempo is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top
Athletes Notes
Demo Videos
- One and One Quarter Rear Foot Elevated Single Dumbbell Split Squat with DB in goblet hold
- One and One Quarter Rear Foot Elevated Backpack Back Rack Split Squat with backpack in goblet hold
Flow
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – left leg forward
-rest 1:00-
Max set (-2) Tempo Goblet Bulgarian Split Squat – right leg forward
*Tempo on each rep is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top
Scaling
Lower weight to 35/20 or perform unweighted.
4 Sets
6 Double Dumbbell Snatch (2×50/35) or Backpack Hang Snatch
12 Lateral Burpee over Dumbbell or Backpack
6 Double Dumbbell Snatch (2×50/35) or Backpack Hang Snatch
-rest 1:30 between sets-
Athletes Notes
Demo Videos
- Double Dumbbell Snatch
- Sandbag Hang Snatch with backpack
- Dumbbell Lateral Burpees
- Backpack Lateral Burpees
Flow
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
-rest 1:30-
6 Double Dumbbell Snatch
12 Lateral Burpees
6 Double Dumbbell Snatch
Scaling
Lower weight to 2×35/20 or as needed.