*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 5:00-7:00
3 Single Leg Glute Bridge with 2 second pause
5 Up Downs (aka No Push Up Burpee)
5 Box Step Ups (each side)
10 Air Squats
Athletes Notes
For Time
10-8-6-4-2
Hang Squat Clean Thruster (2×50/35 or Backpack)
20-16-12-8-4
Lateral Burpee over Dumbbell or Backpack
Athletes Notes
Demo Videos
- Dumbbell Hang Squat Clean Thrusters
- Bag Hang Squat Clean Thruster with backpack
- Lateral Burpee over Object
Flow
As quickly as possible, complete
10 Hang Squat Clean Thrusters
20 Lateral Burpees over Dumbbell
8 Hang Squat Clean Thrusters
16 Lateral Burpees over Dumbbell
6 Hang Squat Clean Thrusters
12 Lateral Burpees over Dumbbell
4 Hang Squat Clean Thrusters
8 Lateral Burpees over Dumbbell
2 Hang Squat Clean Thrusters
4 Lateral Burpees over Dumbbell
Scaling
Lower weight to 2×35/20.