*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
50 Standing Strict Press (2×50/35) or Pike Push Up
-every time you take more than a 2 second break, add 5 more reps to the total
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
50 Strict Press
-adding 5 reps every time you break for more than 2 seconds (watch a clock!!)
Scaling
Scale weight to 2×35/20 or as needed.
3 sets
:20 Dual Bent Over Row Isometric Hold
-rest :15-
Max Bent Over Row
-rest 2:00 between sets-
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- For isometric hold – hold dumbbells or backpack at the top of the row position for 20 seconds, maintaining good position.
Flow
:20 Dual Bent Over Row Isometric Hold
-rest :15-
One set for max reps of Bent Over Row
-rest 2:00-
:20 Dual Bent Over Row Isometric Hold
-rest :15-
One set for max reps of Bent Over Row
-rest 2:00-
:20 Dual Bent Over Row Isometric Hold
-rest :15-
One set for max reps of Bent Over Row
Scaling
Lower weight to 2×35/20 or as needed.