*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 5:00
10 Arm Circles (each way)
5 Inchworm to Upward Dog and Downward Dog
10 Banded Pull Aparts or 5 Scap Pull Ups
10 Air Squats
3 Goblet Squats
Athletes Notes
20 minute AMRAP
5 Wall Walks
10 Strict Pull Ups
15 Front Squats (2×50/35 or Backpack Goblet)
*No Pull Up Option:
10 Bent Over Row w/ 2 sec pause at top of each rep
*If you don’t have a place for wall walks, you can substitute one of the following. Each set is worth 5 reps:
-10 Inchworms
-100ft Bear Crawl
-50ft Handstand Walk
Athletes Notes
Demo Videos
- Wall Walk
- Inchworm
- Bear Crawl
- Handstand Walk
- Strict Pull Ups
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Dumbbell Front Squats
- Backpack Goblet Squat
Flow
On a 20:00 clock, complete as many rounds+reps as possible of:
5 Wall Walks
10 Strict Pull Ups or Pause Bent Over Rows
15 Front Squats
Scaling
20 minute AMRAP
5 Pike Walk – Feet Elevated
10 Pause Bent Over Row (2×35/20 or Backpack)
15 Front Squats (2×35/20 or Backpack Goblet)