*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
AMRAP 5:00
5 Inchworm
5 Single Leg RDL (each side)
10 Single Leg Calf Raise (per side)
30 Line Hops (or Single Unders)
Athletes Notes
5 sets (new set every 4:00)
60 Double Unders or Penguin Hops
20 Russian Swing (50/35 or Backpack)
5 Wall Walk or Pike Walk – Feet Elevated
Athletes Notes
Demo Videos
- Double Under
- Penguin Hops
- Single Dumbbell Russian Swing
- Backpack Russian Swings
- Wall Walk
- Pike Walk – Feet Elevated
Flow
At 0:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 4:00-
At 4:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 8:00-
At 8:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 12:00-
At 12:00
60 Double Unders
20 Russian Swings
5 Wall Walks
-rest until 16:00-
At 16:00
60 Double Unders
20 Russian Swings
5 Wall Walks
Scaling
5 sets (new set every 4:00)
60 Single Unders or Line Hops
20 Russian Swing (35/20 or Backpack)
5 Pike Walk – Feet Elevated or Inchworm to Plank