*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 sets:
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Scap Pull Ups
10 Shoulder Taps
5 Push Up
Athletes Notes
2 sets
Max reps Bench Press
right into:
Max reps Floor Press
-rest 3:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Flow
1 set for max reps of Bench Press
1 set for max reps of Floor Press
-rest 3:00-
1 set for max reps of Bench Press
1 set for max reps of Floor Press
Scaling
Scale weight to 2×35/20 or as needed.
For Time
50 Strict Pull Ups or 75 Bent Over Row (2×50/35 or Backpack)
*every time you break, complete 400m Run or 100 Double Unders
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete
50 Strict Pull Ups or 75 Bent Over Rows
-every time you take a break, complete a 400m Run or 100 Double Unders before proceeding-
Scaling
For Time
50 Banded Strict Pull Ups or 75 Bent Over Row (2×35/20 or Backpack)
*every time you break, complete 300m Run or 150 Single Unders