*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 Rounds
18 Line Hops
9 Air Squat
6 Single Leg RDL (each side)
6 Bodyweight Renegade Row (per side)
3 Backpack or Dumbbell Push Press
Athletes Notes
4 sets for max reps
:30 Max Double Unders or Penguin Hops
:30 Max Single Arm Devil Press (left) or Burpee Backpack Ground to Overhead
:30 Max Single Arm Thruster (right)
:30 Max Double Unders or Penguin Hops
:30 Max Single Arm Devil Press (right) or Burpee Backpack Ground to Overhead
:30 Max Single Arm Thruster (left)
-3:00 rest b/t sets-
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
- Double Under
- Penguin Hops
- Single Dumbbell Devil Press
- Burpee Backpack Ground to Overhead
- Single Dumbbell Thruster
- Single Arm Backpack Thruster
Flow
:30 Max Double Unders
:30 Max Single Arm Devil Press (left)
:30 Max Single Arm Thruster (right)
:30 Max Double Unders
:30 Max Single Arm Devil Press (right)
:30 Max Single Arm Thruster (left)
-rest 3:00-
:30 Max Double Unders
:30 Max Single Arm Devil Press (left)
:30 Max Single Arm Thruster (right)
:30 Max Double Unders
:30 Max Single Arm Devil Press (right)
:30 Max Single Arm Thruster (left)
-rest 3:00-
:30 Max Double Unders
:30 Max Single Arm Devil Press (left)
:30 Max Single Arm Thruster (right)
:30 Max Double Unders
:30 Max Single Arm Devil Press (right)
:30 Max Single Arm Thruster (left)
-rest 3:00-
:30 Max Double Unders
:30 Max Single Arm Devil Press (left)
:30 Max Single Arm Thruster (right)
:30 Max Double Unders
:30 Max Single Arm Devil Press (right)
:30 Max Single Arm Thruster (left)
Scaling
4 sets for max reps
:30 Max Single Unders or Line Hops
:30 Max Single Arm Devil Press (left) or Burpee Backpack Ground to Overhead
:30 Max Single Arm Thruster (right)
:30 Max Double Unders or Penguin Hops
:30 Max Single Arm Devil Press (right) or Burpee Backpack Ground to Overhead
:30 Max Single Arm Thruster (left)
-3:00 rest b/t sets-
*Dumbbell (35/20) or Backpack