*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
2:00 Jog
-into-
2 rounds
6 Bodyweight Reverse Lunge (3/side)
6 No Push Up Burpees
6 Single Arm Deadlift (3/side)
6 Single Arm Hang Power Clean (3/side)
Athletes Notes
3 sets
8-10/leg Reverse Lunge to Step Up (24/20)
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Dumbbell Suitcase Reverse Lunge to Step Up – using double DB
- Backpack Underarm Reverse Lunge to Step Up – hold at side (suitcase)
Flow
8-10 Reverse Lunge to Step Up (left leg)
8-10 Reverse Lunge to Step Up (right leg)
-rest 2:00-
8-10 Reverse Lunge to Step Up (left leg)
8-10 Reverse Lunge to Step Up (right leg)
-rest 2:00-
8-10 Reverse Lunge to Step Up (left leg)
8-10 Reverse Lunge to Step Up (right leg)
Scaling
Lower weight and/or box height if needed.
For Time
15 Lateral Burpee over Dumbbell/Backpack
30 Deadlift (2×50/35 or Backpack)
15 Lateral Burpee over Dumbbell/Backpack
30 Hang Power Clean (2×50/35 or Backpack)
15 Lateral Burpee over Dumbbell/Backpack
Athletes Notes
Demo Videos
- Dumbbell Lateral Burpees
- Backpack Lateral Burpees
- Dumbbell Deadlift
- Backpack Deadlift
- Dumbbell Hang Power Clean
- Backpack Hang Power Cleans
Flow
As quickly as possible, complete:
15 Lateral Burpees
30 Deadlifts
15 Lateral Burpees
30 Hang Power Cleans
15 Lateral Burpees
Scaling
Lower weight to 2×35/20 or as needed.