*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 Rounds
15 High Knees
10 Butt Kicks
1:00 Jog
-into-
2 Rounds
20 sec Shoulder Swimmers
10 Banded Pull Aparts OR 5 Bodyweight Renegade Row (per side)
5 Scap Push Ups
3 Knee Push Ups
Athletes Notes
Dumbbell (50/35) or Backpack Chainsaw Row
Max reps/arm w/ 3 sec hold at the top of each rep
-rest 2:00-
Max reps/arm w/ 2 sec hold at the top of each rep
-rest 2:00-
Max reps/arm w/ 1 sec hold at the top of each rep
Athletes Notes
Demo Videos
- Dumbbell Chainsaw Row
- 3-point Single Arm Backpack Row without supporting non-working arm
Flow
Max reps Chainsaw Row – right arm (3 sec hold)
Max reps Chainsaw Row – left arm (3 sec hold)
-rest 2:00-
Max reps Chainsaw Row – right arm (2 sec hold)
Max reps Chainsaw Row – left arm (2 sec hold)
-rest 2:00-
Max reps Chainsaw Row – right arm (1 sec hold)
Max reps Chainsaw Row – left arm (1 sec hold)
Scaling
Lower weight to 35/20 or as needed.
For Time
1 Mile Run
100 Push Ups
No Run Option:
Substitute 4 rounds of 1:00 Jumping Jacks + 1:00 High Knees
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
1 mile Run
-then-
100 Push Ups
Scaling
For Time
1200m Run
75 Push Ups or Elevated Push Up
No Run Option:
Substitute 3 rounds of 1:00 Jumping Jacks + 1:00 High Knees