*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
2-3 rounds
15 High Knees
10 Butt Kicks
5 Up Downs (aka No Push Up Burpee)
-into-
2-3 Rounds
5 Scap Pull Ups OR 10 Banded Pull Aparts
5 Bodyweight Renegade Row (per side)
3 Push Press (DB or backpack)
Athletes Notes
3 sets Negative Chin Ups
Max reps w/ 3 pauses:
3 sec pause with chin over bar +
3 sec pause halfway down +
3 sec pause at the bottom
-rest 3:00 between sets-
Athletes Notes
Demo Videos
- Chin Ups with specified pauses
—on each rep: pull up, pause 3 sec at top with chin over bar, lower to halfway and pause 3 sec, lower to bottom and hold dead hang for 3 sec
Flow
One set for max reps of Chin Ups with specified pauses
-rest 3:00-
One set for max reps of Chin Ups with specified pauses
-rest 3:00-
One set for max reps of Chin Ups with specified pauses
*use a clock to make sure you’re holding to the tempo!
Scaling
See non-pull up option below.
3 sets Bent Over Supinated Row (2×50/35 or Backpack)
Max reps w/ 3 pauses:
3 sec hold at chest +
3 sec pause halfway down +
3 sec pause at the bottom
-rest 3:00 between sets-
Athletes Notes
Demo Videos
- Double Dumbbell Supinated Bent Over Row with specified pauses
- Supinated Backpack Bent Over Row with specified pauses
—on each rep: row up, pause 3 sec at top of movement, lower to halfway and pause 3 sec, lower to bottom and hold at extension for 3 sec
Flow
One set for max reps of Bent Over Supinated Row with specified pauses
-rest 3:00-
One set for max reps of Bent Over Supinated Row with specified pauses
-rest 3:00-
One set for max reps of Bent Over Supinated Row with specified pauses
*use a clock to make sure you’re holding to the tempo!
Scaling
Lower weight to 2×35/20 or as needed.
For Time (1:00 work/1:00 rest)
100m Run or 60 alt High Knees
Max alternating Single Dumbbell Devil Press (50/35) or Burpee to 12″ Target
*Continue until you complete 50 reps total
Athletes Notes
Demo Videos
Flow
0:00-1:00
100m Run
Max alt single Devil Press
1:00-2:00
Rest
2:00-3:00
100m Run
Max alt single Devil Press
3:00-4:00
Rest
Continue in this fashion until you have completed 50 alternating single Devil Press. Score total time (including any rest).
Scaling
For Time (1:00 work/1:00 rest)
100m Run or 60 alt High Knees
Max alternating Single Dumbbell Devil Press (35/20) or Burpee to 6″ Target
*Continue until you complete 50 reps total