*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
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Banded Upright Row (per arm)
5 Scap Push Ups
5 Knee Push Ups
Athletes Notes
Pull Up Option:
For Time
10-8-6-4-2
Close Grip Chest to Bar Chin Up
20-16-12-8-4
Feet Elevated Narrow Push Up
No Pull Up Option:
For Time
20-16-12-8-4
Bent Over Supinated Row (2×50/35 or Backpack)
Feet Elevated Narrow Push Up
Athletes Notes
Demo Videos
- Chest to Bar Chin Ups with hands slightly closer than normal
- Feet Elevated Push Up with hands slightly closer than normal
- Double Dumbbell Supinated Bent Over Row
- Supinated Backpack Bent Over Row
Flow
As quickly as possible, complete
10 Close Grip Chest to Bar Chin Up
20 Feet Elevated Narrow Push Up
8 Close Grip Chest to Bar Chin Up
16 Feet Elevated Narrow Push Up
6 Close Grip Chest to Bar Chin Up
12 Feet Elevated Narrow Push Up
4 Close Grip Chest to Bar Chin Up
8 Feet Elevated Narrow Push Up
2 Close Grip Chest to Bar Chin Up
4 Feet Elevated Narrow Push Up
Scaling
Pull Up Option:
For Time
10-8-6-4-2
Close Grip Chin Ups or Close Grip Banded Chin Up
20-16-12-8-4
Narrow Push Ups – can do from knees if needed
No Pull Up Option:
For Time
20-16-12-8-4
Bent Over Supinated Row (2×35/20 or Backpack)
Narrow Push Up
Dumbbell Version:
3 sets
8 (each way) 3-Way Shoulder Raise (2×35/20 OR RPE 8)
-rest 2:00 between sets-
Backpack Version:
3 sets
10-12/arm Single Arm Backpack Front Raises
10-12/arm Single Arm Backpack Lateral Raises
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Flow
8 reps of 3-Way Shoulder Raise
-rest 2:00-
8 reps of 3-Way Shoulder Raise
-rest 2:00-
8 reps of 3-Way Shoulder Raise
Scaling
Lower weight as needed.