*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
3 Rounds
10 Banded Pull Aparts
5 Push Ups
5 Good Morning
20 Line Hops or Single Unders
3 Push Press (DB or backpack)
Athletes Notes
- Banded Pull Aparts
- Push Ups
- Banded Good Mornings – banded or bodyweight
- Line Hops
- Single Unders
- Dumbbell Push Press
- Backpack Push Press
Push Press + Push Jerk
3 sets
Max Push Press (leave one rep in the tank)
straight into
Max Push Jerk
-rest 3:00 between sets-
*2×50/35 or Backpack
Athletes Notes
Demo Videos
Flow
1 set Max (-1) Push Press straight into Max Push Jerk
-rest 3:00-
1 set Max (-1) Push Press straight into Max Push Jerk
-rest 3:00-
1 set Max (-1) Push Press straight into Max Push Jerk
Scaling
Lower weight to 2×35/20 or as needed.
For Time
5-4-3-2-1
Dumbbell Complex (2×50/35) or Backpack Complex
*45 Double Unders or Penguin Hops after each set of complexes
*1 Dumbbell Complex = Renegade Row (L) + Renegade Row (R) + Burpee Deadlift + Hang Squat Clean
*1 Backpack Complex = Single Arm Bent Over Row (L) + Single Arm Bent Over Row (R) + Burpee Deadlift + Hang Squat Clean
Athletes Notes
Demo Videos
Dumbbell Complex
Backpack Complex
- Single Arm Bent Over Backpack Row
- Burpee Backpack Deadlift
- Backpack Hang Squat Clean and Jerk (no jerk)
Flow
As quickly as possible, complete:
5 Dumbbell Complex
45 Double Unders
4 Dumbbell Complex
45 Double Unders
3 Dumbbell Complex
45 Double Unders
2 Dumbbell Complex
45 Double Unders
1 Dumbbell Complex
45 Double Unders
*Each complex should be performed unbroken. Can break between complexes.
Scaling
For Time
5-4-3-2-1
Dumbbell Complex (2×35/20) or Backpack Complex
*45 Single Unders or Line Hops after each set of complexes