*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 Arm Circles
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Inchworms
Athletes Notes
18 minute AMRAP
6 Strict Chin Up
9 Dumbbell Push Ups (2×50/35)
12 Bent Over Supinated Row (2×50/35)
15 Bench Dips on box or chair
No Pull Up Option:
18 minute AMRAP
6 Bent Over Elbow Out Row (2×50/35 or Backpack)
9 Push Ups
12 Bent Over Supinated Row (2×50/35 or Backpack)
15 Bench Dips
*ALL movements must be done unbroken!
Athletes Notes
Demo Videos
- Chin Ups
- Dumbbell Push Ups
- Double Dumbbell Supinated Bent Over Row
- Chair Dip
- Elbow Out Dumbbell Row
- Backpack Bent Over Row – elbows out
- Push Ups
Flow
On an 18:00 clock, complete as many rounds and reps as possible of:
6 Unbroken Strict Chin Up
9 Unbroken Dumbbell Push Ups
12 Unbroken Bent Over Supinated Row
15 Unbroken Bench Dips
Scaling
18 minute AMRAP
6 Bent Over Elbow Out Row (2×35/20 or Backpack)
6 Push Ups
9 Bent Over Supinated Row (2×35/20 or Backpack)
12 Bench Dips
*ALL movements must be done unbroken!