*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 4:00
5 Inchworm to Upward Dog and Downward Dog
5 Scap Push Ups
15 sec Farmer Carry Hold
30 sec Jog
Athletes Notes
4 Sets
3:00 AMRAP
300ft Shuttle Run (150ft down+150ft back)
300ft Dumbbell Farmer Carry (2×50/35) or Backpack Suitcase Carry (150ft/arm)
Max Wall Walks in remaining time
-rest 2:00 b/t sets-
No Run option:
sub :30 High Knees + :30 Jumping Jacks
Athletes Notes
Demo Videos
- Shuttle Run
—if space doesn’t allow for longer shuttle runs, perform as 6 50ft shuttles (25ft down + 25ft back) - High Knees
- Jumping Jacks
- Double Dumbbell Farmer’s Carry
- Backpack Suitcase Carry
- Wall Walk
Flow
0:00-3:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
3:00-5:00
Rest
5:00-8:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
8:00-10:00
Rest
10:00-13:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
13:00-15:00
Rest
15:00-18:00
300ft Shuttle Run
300ft Farmer Carry
Max Wall Walks in remaining time
Scaling
4 Sets
3:00 AMRAP
300ft Shuttle Run (150ft down+150ft back)
300ft Dumbbell Farmer Carry (2×35/20) or Backpack Suitcase Carry (150ft/arm)
Max Pike Walk – Feet Elevated in remaining time
-rest 2:00 b/t sets-
No Run option:
sub :30 High Knees + :30 Jumping Jacks