*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
3 Rounds
10 Good Mornings
5 Single Leg Glute Bridge (per side)
5 Side Plank Hip Raises (per side)
15 sec Wall Sit
Athletes Notes
Accumulate 50 reps Single Leg Hip Thrust (each side) in as few sets as possible
*Dumbbell (50/35), Backpack, or Bodyweight
Athletes Notes
Demo Videos
Flow
Accumulate
50 Single Leg Hip Thrust (left leg)
50 Single Leg Hip Thrust (right leg)
in as few sets as possible. Score total time to complete both sides.
Scaling
Lower weight to 35/20 or perform Bodyweight version.
Accumulate 1:00 Star Plank (each side) in as few sets as possible
-rest as needed-
Accumulate 2:00 Goblet Wall Sit in as few sets as possible
*Dumbbell (50/35) or Backpack
Athletes Notes
Demo Videos
Flow
Accumulate
1:00 Star Plank (left side)
1:00 Star Plank (right side)
in as few sets as possible. Score total time to complete both sides.
-rest as needed-
Accumulate
2:00 Goblet Wall Sit Hold
in as few sets as possible. Score total time to complete.
Scaling
Accumulate 1:00 Side Plank (each side) in as few sets as possible
-rest as needed-
Accumulate 2:00 Goblet Wall Sit or Bodyweight Wall Sit in as few sets as possible
*Dumbbell (35/20) or Backpack