*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
5 Inchworm into Box Step Up
5 Single Arm Upright Row (each side) (use band or dumbbell)
10 Good Mornings
10 Air Squats
Athletes Notes
- Inchworm into Box Step Up
- Banded Upright Rows
- Single Arm Dumbbell Upright Row
- Banded Good Mornings – banded or bodyweight
- Air Squats
5 sets
7 Burpee Box Jump Overs (24/20) or Burpee Broad Jump (3ft)
14 alt Hang Clean & Jerk*
21 Goblet Squats* or Air Squats
-rest 2:00 between sets-
*DB (50/35) or Backpack
Athletes Notes
Demo Videos
- Burpee Box Jump Over
- Burpee Broad Jump
- Single Dumbbell Hang Power Clean and Jerk
- Backpack Hang Squat Clean and Jerk – can power clean
- Dumbbell Goblet Squat
- Backpack Goblet Squat
- Air Squats
Flow
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
-rest 2:00-
7 Burpee Box Jump Overs
14 alt Hang Clean & Jerk
21 Goblet Squats
Scaling
5 sets
7 Burpee Box Jump Overs (24/20) or Burpee Broad Jump (3ft)
14 alt Hang Clean & Jerk*
21 Goblet Squats* or Air Squats
-rest 2:00 between sets-
*DB (35/20) or Backpack