*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
5:00 AMRAP
5 Step Back Lunges (each side)
5 Cossack Squats (each side)
5 Single Leg RDL (each side)
10 Good Mornings
10 Hollow Rocks
10 Glute Bridges
Athletes Notes
- Bodyweight Step Back Lunge
- Cossack Squat
- Bodyweight Single Leg RDL
- Banded Good Mornings – banded or bodyweight
- Hollow Rocks
- Glute Bridges
A. 4 sets
4-6 Goblet Skater Squats/leg (50/35 or Backpack)
-rest 2:00 between sets-
B. 3 sets
12-15 Stiff Leg RDL (2×50/35 or Backpack)
-rest 1:30 between sets-
Athletes Notes
Demo Videos
- Goblet Skater Squat with DB or backpack
- Double Dumbbell Stiff Leg Deadlift
- Backpack Stiff Leg Deadlift
Flow
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest 2:00-
4-6 Goblet Skater Squats on left leg
4-6 Goblet Skater Squats on right leg
-rest as needed-
12-15 Stiff Leg RDL
-rest 1:30-
12-15 Stiff Leg RDL
-rest 1:30-
12-15 Stiff Leg RDL
Scaling
A. Lower goblet weight, or do:
4 sets
4-6 Band Assisted Skater Squats or Hand Supported Skater Squats
-rest 2:00 between sets-
B. 3 sets
12-15 Stiff Leg RDL (2×35/20 or Backpack)
-rest 1:30 between sets-
For Time
Accumulate 1:30 Goblet Wall Sit (50/35 or Backpack)
Accumulate 1:30/leg Copenhagen Plank
Accumulate 1:30/leg Single Leg Glute Bridge Hold
Athletes Notes
Demo Videos
- Kettlebell Goblet Squat Wall Sit Hold with single DB or backpack
- Copenhagen Plank
- Single Leg Glute Bridge Hold
Flow
As quickly as possible, accumulate:
1:30 Goblet Wall Sit Hold
-then-
1:30 left side Copenhagen Plank
-then-
1:30 right side Copenhagen Plank
-then-
1:30 left leg Glute Bridge Hold
-then-
1:30 right leg Glute Bridge Hold
Scaling
For Time
Accumulate 1:30 Goblet Wall Sit (35/20 or Backpack) or Wall Sit
Accumulate 1:30/leg Modified Copenhagen Plank
Accumulate 1:30/leg Single Leg Glute Bridge Hold