*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
10 Arm Circles
5 Scap Pull Ups OR 10 Banded Pull Aparts
3 Inchworm to Downward Dog
3 Hang Snatch (single DB or backpack – lighter if available)
Athletes Notes
“Nate at Home”
20 minute AMRAP
2 Strict Chest to Bar Pull Ups
4 Strict Handstand Push Ups or 6 Yoga Push Ups
8 alt Hang Snatch (50/35 or Backpack)
No Pull Up Option:
4 Bent Over Row with 3 sec pause at chest (2×50/35 or Backpack)
Athletes Notes
Demo Videos
- Strict Chest to Bar Pull Ups
- Double Dumbbell Bent Over Row with pause
- Strict Handstand Push Up
- Yoga Push Up
- Single Dumbbell Hang Snatch
- Single Arm Backpack Snatch
Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
2 Strict C2B Pull Ups
4 Strict HSPU
8 alt Hang Snatch
Scaling
20 minute AMRAP
4 Bent Over Row with 3 sec pause at chest (2×35/20 or Backpack)
4 Pike Handstand Push Ups or Yoga Push Ups
8 alt Hang Snatch (35/20 or Backpack)