*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
3 Around the Worlds (each direction)
3 Single Arm Hang Muscle Clean (each side) – can use a lighter DB/object if available
3 Crush Grip Strict Press (single DB or backpack)
5 Crush Grip Bent Over Row (single DB or backpack)
5 Chair/Bench Dips
Athletes Notes
5 Sets (new set every 3:00)
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
*2×50/35 or Backpack
Athletes Notes
Demo Videos
- Dumbbell Hang Muscle Clean to Press
- Backpack Hang Cleans to Backpack Strict Press
- Double Dumbbell Supinated Bent Over Row
- Supinated Backpack Bent Over Row
Flow
At 0:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 3:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 6:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 9:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
At 12:00
10 unbroken Hang Muscle Clean to Press
20 unbroken Supinated Bent Over Row
Scaling
Lower weight to 2×35/20 or as needed.
Pump Sesh Finisher
5 minute AMRAP
10 French Press (50/35 or Backpack)
10 Crush Grip Curl (50/35 or Backpack)
Athletes Notes
Demo Videos
- Dumbbell French Press
- Backpack French Press
- Crush Grip Dumbbell Bicep Curl
- Crush Grip Backpack Curls
Flow
On a 5:00 clock, accumulate as many rounds+reps as possible of:
10 French Press
10 Crush Grip Curl
Scaling
Lower weight to 35/20 or as needed.