*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
10 Air Squats
5 Scap Pull Ups OR 10 Banded Pull Aparts
10 Russian Swings
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
For Time
21-15-9
Thruster (2×50/35 or Backpack)
Strict Pull Up or Bent Over Row
-rest 3:00-
For Time
27-21-15
Power Clean (2×50/35 or Backpack)
Hand Release Push Up
Athletes Notes
Demo Videos
- Dumbbell Thruster
- Backpack Thruster
- Strict Pull Ups
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Dumbbell Power Clean
- Backpack Power Clean and Jerk – no jerk
- Hand Release Push Ups
Flow
21 Thrusters
21 Strict Pull Ups
15 Thrusters
15 Strict Pull Ups
9 Thrusters
9 Strict Pull Ups
-rest 3:00-
27 Power Cleans
27 Hand Release Push Ups
21 Power Cleans
21 Hand Release Push Ups
15 Power Cleans
15 Hand Release Push Ups
Scaling
For Time
21-15-9
Thruster (2×35/20 or Backpack)
Banded Strict Pull Ups or Bent Over Row
-rest 3:00-
For Time
27-21-15
Power Clean (2×35/20 or Backpack)
Hand Release Push Up (can do from knees)