*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
here
Max Front Squat w/ 3 sec pause at the bottom
-rest 3:00-
Max Front Squat w/ 2 sec pause at the bottom
-rest 3:00-
Max Front Squat w/ 1 sec pause at the bottom
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
Flow
One set for max reps of Front Squat (3 second pause at bottom of every rep)
-rest 3:00-
One set for max reps of Front Squat (2 second pause at bottom of every rep)
-rest 3:00-
One set for max reps of Front Squat (1 second pause at bottom of every rep)
*Use a clock to accurately count your pauses!!
Scaling
Lower weight to 2×35/20 or as needed.
For Time
100 Double Unders or Penguin Hops
50 Abmat Sit Up with PVC
100 Double Unders or Penguin Hops
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
100 Double Unders
50 Abmat Sit Ups with PVC
100 Double Unders
Scaling
For Time
100 Single Unders or Forward and Backward Line Hops
50 Abmat Sit Ups
100 Single Unders or Forward/Backward Line Hops