*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 Supinated Banded Pull Aparts OR 5 Crush Grip Bent Over Rows
5 Crush Grip Push Press
5 Push Ups or Knee Push Ups
10 Hollow Rocks
Athletes Notes
3 sets
10 reps of 1 Curl to 2 Press
-rest 2:00 between sets-
*Dumbbells (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Seated Double Dumbbell Curl to Press – done standing
- Crush Grip Backpack Curls
- Backpack Strict Press
Flow
Each rep is 1 curl straight into 2 strict press. Repeat this complex 10 times for each set.
Scaling
Lower weight to 2×35/20 or as needed.
For Time
50 Bench Dips
100 alt Russian Twists
50 Bench Dips
100 alt Flutter Kicks
Athletes Notes
Demo Videos
- Chair Dip on box, bench, or chair
- Russian Twists
- Flutter Kicks
Flow
As quickly as possible, complete
50 Bench Dips
100 alt Russian Twists
50 Bench Dips
100 alt Flutter Kicks
Scaling
For Time
40 Bench Dips
80 alt Russian Twists (feet on floor if needed)
40 Bench Dips
80 alt Flutter Kicks