*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 5:00
5 Glute Bridges
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
2 Single Arm Bent Over Row (each side) OR 5 Scap Pull Up
20 Single Unders or Line Hops
Athletes Notes
Dumbbell Version:
For Time
300 Double Unders
60 Single Arm Dumbbell Thrusters (50/35) – switch arms as desired
30 Strict Pull Ups (or 30 Pause Bent Over Rows)
Backpack Version:
For Time
300 Penguin Hops
60 Backpack Thrusters
30 Pause Backpack Bent Over Rows
*If doing rows: pause for 3 sec at the top of each rep
Athletes Notes
Demo Videos
- Double Under
- Single Dumbbell Thruster
- Strict Pull Ups
- Double Dumbbell Bent Over Row
- Penguin Hops
- Backpack Thruster
- Backpack Bent Over Row
Flow
As quickly as possible, complete
300 Double Unders
60 Single Arm Thrusters
30 Strict Pull Ups
Scaling
Dumbbell Version:
For Time
300 Single Unders or Forward and Backward Line Hops
60 Single Arm Dumbbell Thrusters (35/20) – switch arms as desired
30 Banded Strict Pull Ups (or 30 Pause Bent Over Rows)