*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 Scap Pull Ups
10 Wrist Stretch
10 Plank Shoulder Taps
10 Push Up
10 Air Squat
Athletes Notes
10 sets (1 set every 1:00)
3 Split Jerk (2×50/35 or Backpack)
-alternate legs each set
Athletes Notes
Demo Videos
- Double Dumbbell Split Jerks
- Backpack Shoulder to Overhead – split jerk
Workout Flow
At 0:00
3 Split Jerk – right leg forward
At 1:00
3 Split Jerk – left leg forward
At 2:00
3 Split Jerk – right leg forward
At 3:00
3 Split Jerk – left leg forward
At 4:00
3 Split Jerk – right leg forward
At 5:00
3 Split Jerk – left leg forward
At 6:00
3 Split Jerk – right leg forward
At 7:00
3 Split Jerk – left leg forward
At 8:00
3 Split Jerk – right leg forward
At 9:00
3 Split Jerk – left leg forward
Scaling
Lower weight to 2×35/20. If split position is unstable, perform as Double Dumbbell Push Jerk
2 Rounds For Time
20 Strict Pull Ups or 30 Backpack Bent Over Row
30 Thrusters (2×50/35 or Backpack)
Athletes Notes
Demo Videos
Workout Flow
As quickly as possible, complete
20 Strict Pull Ups
30 Thrusters
20 Strict Pull Ups
30 Thrusters
Scaling
2 Rounds For Time
20 Banded Strict Pull Ups or 30 Backpack Bent Over Row
30 Thrusters (2×35/20 or Backpack)