*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 rounds
5 Arm Circles (forward and backward)
5 Push Ups
5 Single Leg RDLs (each side)
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
Athletes Notes
2 sets
Max reps alt Dumbbell Renegade Row (2×50/35) or 3 Point Backpack Row
right into:
Max reps Dumbbell Bent Over Row (2×50/35) or Bent Over Backpack Row
-rest 3:00 between sets-
*If doing 3 Point Backpack Row: perform max reps one arm followed immediately by max reps other arm for one total score. Then move to Bent Over Backpack Row.
Athletes Notes
Demo Videos
- Dumbbell Renegade Row
- Double Dumbbell Bent Over Row
- 3-point Single Arm Backpack Row
- Backpack Bent Over Row
Workout Flow
1 set for max reps of alt Dumbbell Renegade Row
1 set for max reps of Dumbbell Bent Over Row
-rest 3:00-
1 set for max reps of alt Dumbbell Renegade Row
1 set for max reps of Dumbbell Bent Over Row
Scaling
Scale weight to 2×35/20 or as needed.
10 minute AMRAP
10 Dumbbell Bench Press (2×50/35) or Push Ups
10 Hang Power Clean (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Workout Flow
On a 10:00 clock, complete as many rounds+reps as possible of:
10 Bench Press
10 Hang Power Clean
Scaling
10 minute AMRAP
10 Dumbbell Bench Press (2×35/20) or Push Ups (elevated if needed)
10 Hang Power Clean (2×35/20 or Backpack)