*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
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
-into-
2-3 Rounds
5 Inchworm
5 Single Leg RDL (each side)
10 Good Mornings
Athletes Notes
6 minute AMRAP
Max Strict Pull Ups
*use a pronated grip for the first 3:00 and a supinated grip (chin up) for the last 3:00
Athletes Notes
Demo Videos
Flow
0:00-3:00
Accumulate as many strict pull ups as possible (pronated grip)
3:00-6:00
Accumulate as many strict chin ups as possible (supinated grip)
Scaling
See no pull up option below.
6 min AMRAP
Max Bent Over Row (2×50/35 or Backpack)
*use a pronated grip for the first 3:00 and a supinated grip for the last 3:00
Athletes Notes
Demo Videos
- Double Dumbbell Bent Over Row
- Double Dumbbell Supinated Bent Over Row
- Backpack Bent Over Row
- Supinated Backpack Bent Over Row
Flow
0:00-3:00
Accumulate as many reps as possible of a pronated bent over row
3:00-6:00
Accumulate as many reps as possible of a supinated bent over row
Scaling
Lower weight to 2×35/20 or as needed.
For Time
5-4-3-2-1
Wall Walk
*15 Burpee Deadlift (2×50/35 or Backpack) after each set
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete
5 Wall Walks
15 Burpee Deadlifts
4 Wall Walks
15 Burpee Deadlifts
3 Wall Walks
15 Burpee Deadlifts
2 Wall Walks
15 Burpee Deadlifts
1 Wall Walk
15 Burpee Deadlifts
Scaling
For Time
5-4-3-2-1
Wall Walk or Pike Walk – Feet Elevated
*15 Burpee Deadlift (2×35/20 or Backpack) after each set