*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
5-10 Forward Arm Circles into 5-10 Reverse Arm Circles
5 No Push Up Burpees
5 Single Arm Upright Row (each side) (use band or dumbbell)
30 Line Hops (or Single Unders)
Athletes Notes
2 sets
3 minute AMRAP
30 Double Unders or Penguin Hops
9 Dumbbell or Backpack Facing Burpee
12 alt DB Hang Snatch (50/35) or Backpack Hang Snatch
-rest 1:00-
3 minute AMRAP
12 alt DB Hang Snatch (50/35) or Backpack Hang Snatch
9 Dumbbell or Backpack Facing Burpee
30 Double Unders or Penguin Hops
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
- Double Under
- Penguin Hops
- Dumbbell Facing Burpees
- Backpack Facing Burpees
- Single Dumbbell Hang Snatch
- Sandbag Hang Snatch – with backpack
Flow
0:00-3:00
Complete as many rounds and reps as possible of:
30 Double Unders
9 Dumbbell Facing Burpee
12 alt Dumbbell Hang Snatch
3:00-4:00
Rest
4:00-7:00
Complete as many rounds and reps as possible of:
12 alt Dumbbell Hang Snatch
9 Dumbbell Facing Burpee
30 Double Unders
7:00-10:00
Rest
10:00-13:00
Complete as many rounds and reps as possible of:
30 Double Unders
9 Dumbbell Facing Burpee
12 alt Dumbbell Hang Snatch
13:00-14:00
Rest
14:00-17:00
Complete as many rounds and reps as possible of:
12 alt Dumbbell Hang Snatch
9 Dumbbell Facing Burpee
30 Double Unders
Scaling
2 sets
3 minute AMRAP
30 Single Unders or Line Hops
9 Dumbbell or Backpack Facing Burpee
12 alt DB Hang Snatch (35/20) or Backpack Hang Snatch
-rest 1:00-
3 minute AMRAP
12 alt DB Hang Snatch (35/20) or Backpack Hang Snatch
9 Dumbbell or Backpack Facing Burpee
30 Single Unders or Line Hops
-rest 3:00 b/t sets-