*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 Rounds
15 High Knees
15 Butt Kicks
1:00 Jog
-into-
3 Rounds
5 No Push Up Burpees
7 Crush Grip Push Press (single dumbbell or object)
9 Air Squats
Athletes Notes
10 sets
1:00 AMRAP
5 Burpee Clean & Jerk (2×50/35) or Backpack Burpee Ground to Overhead
Max distance Run or Max High Knees in remaining time
-rest 1:00 b/t sets-
*For scoring: each High Knees rep is equal to 1m run.
Athletes Notes
Demo Videos
- Dumbbell Burpee Squat Cleans into Double Dumbbell Push Jerk
- Burpee Backpack Ground to Overhead
- High Knees
Flow
On a 1:00 clock
5 Burpee Clean & Jerk
Max distance Run in remaining time
-rest 1:00-
Repeat for 10 total sets
Scaling
Lower weight to 2×35/20 or as needed