*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
1:00 Jog
15m Single Arm Farmers Carry (each side) (moderate)
5 Single Arm Hang Power Cleans (each side) (moderate)
Athletes Notes
- Single Dumbbell Farmers Carry – aka Suitcase Carry
- Single Dumbbell Hang Power Clean
For Time
800m Run
30 Hang Power Cleans (2×50/35 or Backpack)
200m Farmer Carry (2×50/35) or Backpack Suitcase Carry
600m Run
20 Hang Power Cleans
100m Farmer Carry
400m Run
10 Hang Power Cleans
50m Farmer Carry
Athletes Notes
Demo Videos
- Dumbbell Hang Power Clean
- Backpack Hang Power Cleans
- Double Dumbbell Farmer’s Carry
- Backpack Suitcase Carry – switch arms as desired
Flow
As quickly as possible, complete
800m Run
30 Hang Power Cleans
200m Farmer Carry
600m Run
20 Hang Power Cleans
100m Farmer Carry
400m Run
10 Hang Power Cleans
50m Farmer Carry
Scaling
For Time
600m Run
30 Hang Power Cleans (2×35/20 or Backpack)
150m Farmer Carry (2×35/20) or Backpack Suitcase Carry
400m Run
20 Hang Power Cleans
100m Farmer Carry
200m Run
10 Hang Power Cleans
50m Farmer Carry