*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 Scap Pull Ups
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)
5 Single Leg Glute Bridges (each side)
10 Air Squat
Athletes Notes
6 Rounds for Time
8 unbroken Strict Chin Ups or 12 Supinated Bent Over Row (2×50/35 or Backpack)
12 unbroken Front Squats (2×50/35 or Backpack)
Athletes Notes
Demo Videos
- Chin Ups
- Supinated Grip DB Row
- Supinated Backpack Bent Over Row
- Dumbbell Front Squats
- Backpack Front Squat
Flow
As quickly as possible, complete
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
8 unbroken Chin Ups
12 unbroken Front Squats
Scaling
6 Rounds for Time
12 Supinated Bent Over Row (2×35/20 or Backpack)
12 unbroken Front Squats (2×35/20 or Backpack)