*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 Samson Lunge Stretches (per side)
5 Air Squats
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Knee Push Ups
5 Scap Pull Ups
Athletes Notes
**Run Option**
20:00 AMRAP
1 Mile Run
Max rounds of Strict Cindy in the time remaining
**No Run Option**
20:00 AMRAP
150 alt Box Step Ups (20″)
Max rounds of Strict Cindy in the time remaining
*Strict Cindy:
5 Strict Pull Ups (or 10 Double DB or Backpack Bent Over Row)
10 Push Ups
15 Air Squats
Athletes Notes
Demo Videos
Flow
On a 20:00 clock, complete
1 mile Run
-then, in the remaining time, as many rounds+reps as possible of:
5 Strict Pull Ups
10 Push Ups
15 Air Squats
Scaling
Run Option
20:00 AMRAP
1200m Run
Max rounds of modified Strict Cindy in the time remaining
No Run Option
20:00 AMRAP
120 alt Box Step Ups (20″)
Max rounds of modified Strict Cindy in the time remaining
*Modified Strict Cindy:
5 Banded Strict Pull Ups (or 10 Double DB or Backpack Bent Over Row)
10 Elevated Push Up
15 Air Squats