*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 Rounds
15 High Knees
15 Butt Kicks
2 Shuttle Runs (25ft down + 25ft back)
-into-
2-3 Rounds
2 Single Arm Push Press (each side)
4 No Push Up Burpees
4 Box Step Up (each side)
4 Broad Jump
Athletes Notes
20:00 EMOM
Min 1: Max alt Single Arm Dumbbell Clean & Jerk (50/35) or Backpack Clean & Jerk
Min 2: Max Burpee Box Jump (24/20) or Burpee Broad Jump
Min 3: Max 50ft Shuttle Run or High Knees/Jumping Jacks (alternate each round)
Min 4: rest
Athletes Notes
Scoring Note
Score total reps per set (C&J + Burpee Box Jump + Shuttle Runs). You will have 5 scores.
Demo Videos
- Single Dumbbell Clean and Jerk – alternate arms each rep
- Backpack Clean and Jerk
- Burpee Box Jump
- Burpee Broad Jump
- Shuttle Run – 1 rep is 25ft down + 25ft back
- High Knees
- Jumping Jacks
Flow
0:00-1:00: Max C&J
1:00-2:00: Max Burpee Box Jump
2:00-3:00: Max Shuttle Runs
3:00-4:00: Rest
4:00-5:00: Max C&J
5:00-6:00: Max Burpee Box Jump
6:00-7:00: Max Shuttle Runs
7:00-8:00: Rest
8:00-9:00: Max C&J
9:00-10:00: Max Burpee Box Jump
10:00-11:00: Max Shuttle Runs
11:00-12:00: Rest
12:00-13:00: Max C&J
13:00-14:00: Max Burpee Box Jump
14:00-15:00: Max Shuttle Runs
15:00-16:00: Rest
16:00-17:00: Max C&J
17:00-18:00: Max Burpee Box Jump
18:00-19:00: Max Shuttle Runs
Scaling
Lower weight to 35/20 or as needed.