*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 minutes
5 Single Arm Upright Row (each side) (use band or dumbbell)
5 Bodyweight Renegade Row (per side)
5 Push Ups
15 Line Hops (or Single Unders)
Athletes Notes
3 sets
Max reps 3 Point Elevator Row (50/35 or Backpack) – left arm
-rest 1:00-
Max reps 3 Point Elevator Row (50/35 or Backpack) – right arm
-rest 1:00-
*3 point elevator row: pause for 1 sec halfway up, at the top, halfway down, and at the bottom of each rep
Athletes Notes
Demo Videos
For elevator rows: Pause for 1 sec at halfway up, at the top, at halfway down, and at the bottom of each rep.
Flow
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (left)
-rest 1:00-
One set for max reps of 3 Point Elevator Row (right)
Scaling
Lower weight to 35/20.
3 sets
21-15-9
Hand Release Push Up
*45 Double Unders or Penguin Hops before each set
-rest 2:00 between sets-
Athletes Notes
Demo Videos
Flow
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
-rest 2:00-
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
-rest 2:00-
45 Double Unders
21 Hand Release Push Ups
45 Double Unders
15 Hand Release Push Ups
45 Double Unders
9 Hand Release Push Ups
Scaling
3 sets
21-15-9
Elevated Push Up (or 15-12-9 Hand Release Push Ups)
*45 Single Unders or Line Hops before each set
-rest 2:00 between sets-