*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 Rounds
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
3 Around the World (each direction) with a band or PVC
5 Sit Ups
5 Crush Grip Strict Press (slow and controlled)
5 Scap Pull Ups
5 Crush Grip Bent Over Row (slow and controlled)
Athletes Notes
For Time
20 Strict Press
30 Single Arm Bent Over Row
50 Abmat Sit Ups
-rest 3:00-
20 Push Press
30 Single Arm Bent Over Row
50 Abmat Sit Ups
-rest 3:00-
20 Push Jerk
30 Single Arm Bent Over Row
50 Abmat Sit Ups
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Dumbbell Strict Press
- Dumbbell Push Press
- Dumbbell Push Jerk
- Dumbbell Single Arm Bent Over Row
- Backpack Strict Press
- Backpack Push Press
- Backpack Push Jerk
- Single Arm Bent Over Backpack Row
Flow
20 Strict Press
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
-rest 3:00-
20 Push Press
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
-rest 3:00-
20 Push Jerk
30 Single Arm Bent Over Row (switch arms as desired)
50 Abmat Sit Ups
Scaling
For Time
15 Strict Press
25 Single Arm Bent Over Row
35 Abmat Sit Ups
-rest 3:00-
15 Push Press
25 Single Arm Bent Over Row
35 Abmat Sit Ups
-rest 3:00-
15 Push Jerk
25 Single Arm Bent Over Row
35 Abmat Sit Ups
*Dumbbell (2×35/20) or Backpack