*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
5 Banded Strict Press or Crush Grip Dumbbell Strict Press
10 Glute Bridge
10 Air Squats
20 seconds Shoulder Swimmers
Athletes Notes
For Time
5 Single Arm Thruster (50/35)
10 Box Jump Over (24/20)
10 Single Arm Thruster
10 Box Jump Over
20 Single Arm Thruster
10 Single Dumbbell Box Step Over (50/35) (24/20)
30 Single Arm Thruster
10 Single Dumbbell Box Step Over
20 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
5 Single Arm Thruster
Athletes Notes
Demo Videos
- Single Dumbbell Thruster
- Box Jump Over
- Single Dumbbell Box Step Overs – hold any way
Flow
As quickly as possible, complete:
5 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
20 Single Arm Thruster
10 Single Dumbbell Box Step Over
30 Single Arm Thruster
10 Single Dumbbell Box Step Over
20 Single Arm Thruster
10 Box Jump Over
10 Single Arm Thruster
10 Box Jump Over
5 Single Arm Thruster
Scaling
Lower weight to 35/20 or as needed
Lower box height to 20/16
For Time
5 Backpack Thruster
10 Broad Jump (3ft)
10 Backpack Thruster
10 Broad Jump
20 Backpack Thruster
10 Backpack Goblet Walking Lunge
30 Backpack Thruster
10 Backpack Goblet Walking Lunge
20 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
5 Backpack Thruster
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
5 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
20 Backpack Thruster
10 Backpack Goblet Walking Lunge
30 Backpack Thruster
10 Backpack Goblet Walking Lunge
20 Backpack Thruster
10 Broad Jump
10 Backpack Thruster
10 Broad Jump
5 Backpack Thruster
Scaling
No scaling needed!