*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
5:00 AMRAP
:30 Jog
3 Single Arm Bent Over Row (each side)
5 Bodyweight Renegade Row (each side)
3 Push Ups to Downward Dog
50ft Single Arm Carry (each side)
Athletes Notes
Dumbbell Version:
5 sets
2:00 AMRAP
10 Push Up Renegade Row (2×50/35)
Max distance Farmer Carry in the time remaining
-rest 1:00 between sets-
Backpack Version:
5 sets
2:00 AMRAP
10 Push Ups
20 Backpack Bent Over Rows
Max distance Suitcase Carry in the time remaining (switch arms as needed)
-rest 1:00 between sets-
Athletes Notes
Demo Videos
- Dumbbell Renegade Row – L + R + Push Up
- Double Dumbbell Farmer’s Carry
- Push Ups
- Backpack Bent Over Row
- Backpack Suitcase Carry
Flow
0:00-2:00: 10 Push Up Renegade Row + Max distance Farmer Carry
2:00-3:00: Rest
3:00-5:00: 10 Push Up Renegade Row + Max distance Farmer Carry
5:00-6:00: Rest
6:00-8:00: 10 Push Up Renegade Row + Max distance Farmer Carry
8:00-9:00: Rest
9:00-11:00: 10 Push Up Renegade Row + Max distance Farmer Carry
11:00-12:00: Rest
12:00-14:00: 10 Push Up Renegade Row + Max distance Farmer Carry
Scaling
Lower weight to 2×35/20 or as needed.
Can perform Renegade Rows from a Knee Plank position instead of a full plank.