*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
AMRAP 5:00
10 Good Mornings
5 Single Leg RDL (per side)
3 Broad Jumps
5 Sit Ups
Athletes Notes
- Banded Good Mornings – banded or bodyweight
- Bodyweight Single Leg RDL
- Broad Jump
- Sit Ups
5 sets (one set every :90)
3 Broad Jump to Single Leg Land (per leg)
Athletes Notes
Demo Videos
Flow
At 0:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 1:30
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 3:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 4:30
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
At 6:00
3 Broad Jump to right leg landing
3 Broad Jump to left leg landing
Scaling
If stability is a concern, perform:
5 sets (one set every :90)
6 Broad Jump
6 sets (:30 work / :30 rest)
Max reps Deadlift (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Flow
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
-rest :30-
:30 max Deadlift
Scaling
Lower weight to 2×35/20 or as needed.
Core Finisher
30 Stick Straight Leg Sit Up
30 Dumbbell Straight Leg Sit Up (50/35)
30 Straight Leg Sit Up w/ hands at sides
Bodyweight version:
30 Straight Leg Sit Up w/ hands behind head
30 Straight Leg Sit Up w/ hands across shoulders
30 Straight Leg Sit Up w/ hands at sides
Athletes Notes
Demo Videos
- Stick Sit Ups
- Dumbbell Straight Leg Sit Ups
- Straight Leg Sit Up with hands positioned as indicated
Flow
As quickly as possible, complete
30 Stick Straight Leg Sit Up
30 Dumbbell Straight Leg Sit Up
30 Straight Leg Sit Up (hands at sides)
Scaling
Perform Bodyweight version.