*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
20 seconds Shoulder Swimmers
5 Inchworms
5 Bodyweight Renegade Row (per side)
10 Step Back Lunges
Athletes Notes
12 minute AMRAP
Dumbbell Complex (2×50/35):
2 alt Renegade Rows
1 Devil Press
4 alt Dumbbell Front Rack Reverse Lunge
-OR-
Backpack Complex:
2 Backpack Bent Over Row
1 Backpack Ground to Overhead
4 alt Goblet Backpack Stepback Lunge
*add 2 reps to the renegade rows and lunges and 1 rep to the devil press each round
**every round has to be unbroken from the rows through the lunge
Athletes Notes
Demo Videos
- Dumbbell Renegade Row
- Dumbbell Devil Press
- Alternating Double DB Step Back Lunges Front Rack
- Backpack Bent Over Row
- Backpack Ground to Overhead
- Backpack Stepback Lunges
Flow
Dumbbell version
On a 12:00 clock, complete as many rounds and reps as possible of:
2 alt Renegade Row
1 Devils Press
4 alt Reverse Lunge
4 alt Renegade Row
2 Devils Press
6 alt Reverse Lunge
6 alt Renegade Row
3 Devils Press
8 alt Reverse Lunge
etc. adding 2-1-2 reps each round.
NOTE: You cannot set the dumbbells down until the reverse lunges are complete each set. If you break mid-complex, you must start the complex over. Be strategic!
Backpack version:
On a 12:00 clock, complete as many rounds and reps as possible of:
2 Bent Over Row
1 Ground to Overhead
4 alt Stepback Lunge
4 Bent Over Row
2 Ground to Overhead
6 alt Stepback Lunge
6 Bent Over Row
3 Ground to Overhead
8 alt Stepback Lunge
etc. adding 2-1-2 reps each round.
NOTE: You cannot set the dumbbells down until the reverse lunges are complete each set. If you break mid-complex, you must start the complex over. Be strategic!
Scaling
Lower weight to 2×35/20 or as needed.
3 sets
:30/side Side Plank Clamshell Hold
:30/side Single Leg Glute Bridge Hold
-rest as needed between movements/sides-
Athletes Notes
Demo Videos
Flow
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
:30 Side Plank Clamshell Hold (left side)
:30 Side Plank Clamshell Hold (right side)
:30 Single Leg Glute Bridge Hold (left leg)
:30 Single Leg Glute Bridge Hold (right leg)
*rest as needed between sides and sets
Scaling
3 sets
:30/side Side Plank
:30/side Single Leg Glute Bridge Hold
-rest as needed between movements/sides-