*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
10 Scap Only Push Ups
5 Knee Push Ups
5 Single Leg Glute Bridge (each side)
10 Air Squats
Athletes Notes
A. Dumbbell Bench Press or Push Ups
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec (cap at 5 total sets)
B. Dumbbell Goblet or Backpack 1&1/4 Squat
Max reps w/ 5 sec negative (leave 1 rep in the tank)
-rest 2:00-
Perform 90% of your max set (3 sec negative on each rep)
-rest 2:00-
Perform 80% of your max set (no tempo) – 1 set every 90 sec (cap at 5 total sets)
Athletes Notes
Demo Videos
Flow – Part A
Part A
1 set for max reps of Bench Press or Push Ups (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 Bench Press
Flow – Part B
Part B
1 set for max reps of Goblet 1&1/4 Squats (5 seconds down on each rep)
-rest 2:00-
Perform 90% of your max set (3 seconds down on each rep)
-rest 2:00-
At 0:00: Perform 80% of your max set at regular tempo
At 1:30: Perform 80% of your max set at regular tempo
At 3:00: Perform 80% of your max set at regular tempo
At 4:30: Perform 80% of your max set at regular tempo
At 6:00: Perform 80% of your max set at regular tempo
Example
If your max set is 10 reps (WITH 5 second negative on every single rep)
-rest 2:00-
Perform 9 reps (WITH 3 second negative on every single rep)
-rest 2:00-
Start a running clock –
at 0:00, 1:30, 3:00, 4:30, and 6:00: Perform 8 Goblet 1&1/4 Squats
Scaling
Lower weight to 2×35/20 or as needed.
Can also reduce the tempo stimulus to max reps with 3 sec negative, 90% with 2 sec negative, and 80% with no tempo.