*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
5-10 Forward Arm Circles into 5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Single Arm Upright Row (each side)
10 Single Leg Calf Raise (each side)
30 Line Hops (or Single Unders)
Athletes Notes
4 rounds
6 Lateral Burpee over Dumbbell or Backpack
6 alt Hang Snatch (50/35 or Backpack)
24 Double Unders or Penguin Hops
-rest 3:00-
2 rounds
12 Lateral Burpee over Dumbbell or Backpack
12 alt Hang Snatch (50/35 or Backpack)
48 Double Unders or Penguin Hops
-rest 3:00-
1 Round
24 Lateral Burpee over Dumbbell or Backpack
24 alt Hang Snatch (50/35 or Backpack)
96 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
- Dumbbell Lateral Burpees
- Backpack Lateral Burpees
- Dumbbell Snatch
- Sandbag Hang Snatch with backpack
- Double Under
- Penguin Hops
Flow
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
6 Lateral Burpees + 6 alt Hang Snatch + 24 Double Unders
-rest 3:00-
12 Lateral Burpees + 12 alt Hang Snatch + 48 Double Unders
12 Lateral Burpees + 12 alt Hang Snatch + 48 Double Unders
-rest 3:00-
24 Lateral Burpees + 24 alt Hang Snatch + 96 Double Unders
Scaling
4 rounds
6 Lateral Burpee over Dumbbell or Backpack
6 alt Hang Snatch (35/20 or Backpack)
24 Single Unders or Line Hops
-rest 3:00-
2 rounds
12 Lateral Burpee over Dumbbell or Backpack
12 alt Hang Snatch (35/20 or Backpack)
48 Single Unders or Line Hops
-rest 3:00-
1 Round
24 Lateral Burpee over Dumbbell or Backpack
24 alt Hang Snatch (35/20 or Backpack)
96 Single Unders or Line Hops