*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 4-6 minutes
5 Single Leg Glute Bridges (each side)
5 Step Back Lunges (each side)
10 Air Squats
15 second Front Leaning Plank
Athletes Notes
4 sets
6-8/leg Tempo Bodyweight Skater Squat @3011
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Flow
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
-rest 2:00-
6-8 Tempo Skater Squat – left leg
6-8 Tempo Skater Squat – right leg
*Tempo is 3011: 3 sec down, no pause at the bottom, 1 sec up, 1 sec pause at the top, Use a clock to keep the tempo!
Scaling
Use a light weight to counterbalance, or support one hand on a rig or squat rack to help with balance.
For Time
Accumulate 2:00 in a Hollow Body Hold
Accumulate 1:00/side in a Side Star Plank
Accumulate 2:00 in a Front Leaning Plank
Athletes Notes
Demo Videos
Flow
In as few sets as possible, accumulate
2:00 Hollow Body Hold
1:00 Star Plank – right side
1:00 Star Plank – left side
2:00 Front Leaning Plank
*Complete all of one movement before moving on to the next one.
Scaling
For Time
Accumulate 2:00 in a Tuck Hold – extend one leg at a time if possible
Accumulate 1:00/side in a Modified Star Plank
Accumulate 2:00 in a High Plank Hold