*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
10 Bodyweight Step Back Lunges (5 each side)
3 Inchworm to Upward Dog and Downward Dog
5 Crush Grip Upright Row or Backpack Sumo Deadlift High Pull
10 Air Squats
Athletes Notes
Dumbbell Version:
4 sets
6 Squat Clean (2×50/35)
6/arm Single Arm Renegade Row (50/35)
12 alt Front Rack Walking Lunge steps (2×50/35)
-rest 3:00 b/t sets-
Backpack Version:
4 sets
6 Backpack Squat Clean
8/arm Single Arm Backpack Row
12 alt Backpack Goblet Lunge steps
-rest 3:00 b/t sets-
Athletes Notes
Demo Videos
- Dumbbell Squat Cleans
- Dumbbell Single Arm Renegade Row
- Double Dumbbell Front Rack Walking Lunge
- Backpack Squat Clean and Jerk – no jerk
- Single Arm Bent Over Backpack Row
- Backpack Goblet Walking Lunge
Flow
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
-rest 3:00-
6 Squat Clean
6 Renegade Row (left arm)
6 Renegade Row (right arm)
12 alt Front Rack Walking Lunge steps
Scaling
Lower weight to 35/20 or as needed.