*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 4:00
10 Bodyweight Step Back Lunges
5 DB Crush Grip Upright Row or Backpack Sumo Deadlift High Pull
10 Air Squats
24 Line Hops (or Single Unders)
Athletes Notes
3 sets
8-12/side Front Foot Elevated Reverse Suitcase Lunge
(50/35 or Backpack)
-rest 2:00 between sets-
Athletes Notes
Demo Videos
- Double Dumbbell Front Foot Elevated Reverse Lunge with single dumbbell or backpack
Flow
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
-rest 2:00-
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
-rest 2:00-
8-12 Front Foot Elevated Reverse Suitcase Lunge (left leg)
8-12 Front Foot Elevated Reverse Suitcase Lunge (right leg)
Scaling
Lower weight to 35/20 or perform as Bodyweight Step Back Lunge with front foot on bumper plate or other small elevation
3 sets
5 Hang Squat Clean (2×50/35 or Backpack)
30 Double Unders or Penguin Hops
4 Hang Squat Clean
30 Double Unders or Penguin Hops
3 Hang Squat Clean
30 Double Unders or Penguin Hops
2 Hang Squat Clean
30 Double Unders or Penguin Hops
1 Hang Squat Clean
-rest 1:1 b/t sets-
Athletes Notes
Demo Videos
Flow
5 Hang Squat Clean
30 Double Unders
4 Hang Squat Clean
30 Double Unders
3 Hang Squat Clean
30 Double Unders
2 Hang Squat Clean
30 Double Unders
1 Hang Squat Clean
-rest as long as that set took-
-repeat 2 more times-
Scaling
3 sets
5 Hang Squat Clean (2×35/20 or Backpack)
30 Single Unders or Line Hops
4 Hang Squat Clean
30 Single Unders or Line Hops
3 Hang Squat Clean
30 Single Unders or Line Hops
2 Hang Squat Clean
30 Single Unders or Line Hops
1 Hang Squat Clean
-rest 1:1 b/t sets-