*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
3-4 Rounds
5 Dynamic Squat Stretch
5 Staggered Stance Hip Thrusts (each side)
10 Alternating V-Ups
10 Air Squats
Athletes Notes
Tempo Rear Foot Elevated Split Squat (50/35 or Backpack)
1 set AMRAP to failure (left leg) @30X1
-rest :30-
1 set AMRAP to failure (left leg) @30X1 – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure (left leg) @30X1 – may only get a few reps here
-rest 2:00-
-repeat on right leg-
Athletes Notes
Scoring
- Score reps for each set.
Scores 1-3 will be the reps for the three AMRAPs on the first side.
Scores 4-6 will be the reps for the three AMRAPs on the second side.
Demo Videos
Flow
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (left leg)
-rest 2:00-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
-rest :30-
One set for max reps to failure of Tempo Bulgarian Split Squat (right leg)
*Tempo is 30X1: 3 sec down, no pause, explode up, 1 sec pause at top on EVERY rep. Use a clock to keep the tempo!
Scaling
Lower weight to 35/20 or perform as Tempo Bodyweight Bulgarian Split Squat
Tempo Single Leg Hip Thrust (50/35 or Backpack)
1 set AMRAP to failure (left leg) @20X2
-rest :30-
1 set AMRAP to failure (left leg) @20X2 – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure (left leg) @20X2 – may only get a few reps here
-rest 2:00-
-repeat on right leg-
Athletes Notes
Scoring
- Score reps for each set.
Scores 1-3 will be the reps for the three AMRAPs on the first side.
Scores 4-6 will be the reps for the three AMRAPs on the second side.
Demo Videos
Flow
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (left leg)
-rest 2:00-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
-rest :30-
One set for max reps to failure of Tempo Single Leg Hip Thrust (right leg)
*Tempo is 20X2: 2 sec down, no pause, explode up, 2 sec pause at top on EVERY rep. Use a clock to keep the tempo!
Scaling
Lower weight to 35/20 or perform as Tempo Single Leg Hip Thrusts – Bodyweight
V-Ups
1 set AMRAP to failure
-rest :30-
1 set AMRAP to failure – aim for approximately half the reps of the first set
-rest :30-
1 set AMRAP to failure – may only get a few reps here
Athletes Notes
Scoring
- Score reps for each set.
Demo Videos
Flow
One set for max reps to failure of V-Ups
-rest :30-
One set for max reps to failure of V-Ups
-rest :30-
One set for max reps to failure of V-Ups
Scaling
Modify to Tuck Ups or Straight Leg Sit Ups