*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 minute Jog
-into-
3 rounds
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Good Mornings
10 Scap Pull Ups
Athletes Notes
- Single Arm Dumbbell Upright Row
- Banded Upright Rows
- Banded Good Mornings – banded or bodyweight
- Scap Pull Ups
“Strict Helen”
3 Rounds for Time
400m Run (or 40 Jumping Jacks + 80 alt High Knees)
21 alt Dumbbell Snatch (50/35) or Backpack Ground to Overhead
12 Strict Pull Ups (or alt DB Renegade Row or Backpack Bent Over Row)
Athletes Notes
Demo Videos
- Jumping Jacks + High Knees
- Dumbbell Snatch
- Backpack Ground to Overhead
- Strict Pull Up
- Dumbbell Renegade Row
- Backpack Bent Over Row
Flow
400m Run
21 alt DB Snatch
12 Strict Pull Ups
400m Run
21 alt DB Snatch
12 Strict Pull Ups
400m Run
21 alt DB Snatch
12 Strict Pull Ups
Scaling
3 Rounds for Time
400m Run (or 40 Jumping Jacks + 80 alt High Knees)
18 alt Dumbbell Snatch (35/20) or Backpack Ground to Overhead
10 Banded Strict Pull Ups (or alt DB Renegade Row or Backpack Bent Over Row)