*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 Samson Lunge Stretches (per side)
5 Single Leg Glute Bridges (per side)
5-10 Forward Arm Circles
5-10 Reverse Arm Circles
5 Knee Push Ups
5 Scap Pull Ups
Athletes Notes
Every minute for 20 minutes:
Complete 1 round of “Mini Strict Cindy”:
3 Strict Pull Ups OR 6 Bent Over Row (2×50/35 or Backpack)
6 Push Ups
9 Air Squats
*Continue at this level as long as you can complete the full round within the minute.
*If you cannot complete at least 5 consecutive rounds, immediately scale to:
2 Strict Pull Ups OR 4 Bent Over Row
4 Push Ups
6 Air Squats
*If you still cannot complete 5 consecutive rounds, scale to:
1 Strict Pull Up OR 3 Bent Over Row
3 Push Ups
5 Air Squats
Athletes Notes
Demo Videos
Flow
On a 20:00 clock, at the top of every minute complete:
3 Strict Pull Ups + 6 Push Ups + 9 Air Squats
If you fail, scale to
2 Strict Pull Ups + 4 Push Ups + 6 Air Squats
each minute
If you fail, scale to
1 Strict Pull Up + 3 Push Ups + 5 Air Squats
each minute
Scaling
Every minute for 20 minutes:
Complete 1 round of
6 Bent Over Row (2×35/20 or Backpack)
5 Push Ups or Elevated Push Up
7 Air Squats
*If you cannot complete at least 5 consecutive rounds, immediately scale to:
4 Bent Over Row
3 Push Ups
5 Air Squats
*If you still cannot complete at least 5 consecutive rounds, scale to:
3 Bent Over Row
2 Push Ups
4 Air Squats