*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
3-4 Rounds
5 Push Ups
5 Single Leg RDL (each side)
5 Dynamic Squat Stretch
5 Staggered Stance Hip Thrusts (each side)
20 Single Unders (OR Forward/Backward Line Hops)
Athletes Notes
15 minute AMRAP
1 Hang Squat Clean
1 Thruster
40 Double Unders or Penguin Hops
+
2 Hang Squat Cleans
2 Thrusters
40 Double Unders or Penguin Hops
…etc.
*Continue with this pattern, adding 1 rep to the weighted movements each round.
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Dumbbell Hang Squat Clean
- Backpack Hang Squat Clean and Jerk – no jerk
- Dumbbell Thruster
- Backpack Thruster
- Double Under
- Penguin Hops
Flow
On a 15:00 clock, complete as many rounds+reps as possible of:
1 Hang Squat Clean
1 Thruster
40 Double Unders
2 Hang Squat Clean
2 Thruster
40 Double Unders
3 Hang Squat Clean
3 Thruster
40 Double Unders
…etc., adding 1 rep to the hang squat cleans and the thrusters each round.
Scaling
15 minute AMRAP
1 Hang Squat Clean
1 Thruster
40 Single Unders or Forward and Backward Line Hops
+
2 Hang Squat Cleans
2 Thrusters
40 Single Unders or Line Hops
…etc.
*Continue with this pattern, adding 1 rep to the weighted movements each round.
*Dumbbells (2×35/20) or Backpack