*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
3 Around the Worlds (each direction) – band or PVC/stick
5 Crush Grip Bent Over Row
5 Scap Push Ups
5 Knee Push Ups
20ft Farmer Carry
Athletes Notes
**Dumbbell Version:**
50 Bench Press (2×50/35)
*every time you break, complete 15 Bent Over Row
-then-
50 Bench Press (2×50/35)
*every time you break, complete 150ft Farmer Carry
**Backpack Version:**
50 Floor Press
*every time you break, complete 15 Bent Over Row
-then-
50 Floor Press
*every time you break, complete 150ft Suitcase Carry (75ft each arm)
Athletes Notes
Demo Videos
- Dumbbell Bench Press
- Double Dumbbell Bent Over Row
- Double Dumbbell Farmer’s Carry
- Backpack Floor Press
- Backpack Bent Over Row
- Backpack Suitcase Carry
Flow
As quickly as possible, complete:
50 Bench Press
-every break, complete 15 Bent Over Row before continuing to accumulate Bench Press
-rest as needed-
As quickly as possible, complete:
50 Bench Press
-every break, complete 150ft Carry before continuing to accumulate Bench Press
Scaling
Lower weight to 2×35/20 or as needed.