*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 sets:
10 Step Back Lunges
10 Air Squats
10 Shoulder Taps
:30 Hollow Hold
10 Glute Bridge Heel Taps
10 Sit Ups
Athletes Notes
6 sets (3 per side)
:20 Rear Foot Elevated Split Squat Isometric Hold (2×50/35 or Goblet Backpack)
-rest :20-
Max set Rear Foot Elevated Split Squat (2×50/35 or Goblet Backpack)
-rest 1:30 between sides and sets-
Athletes Notes
Demo Videos
- Dumbbell Bulgarian Split Squats
- Goblet Backpack Bulgarian Split Squat
- For the isometric hold, hold position at the bottom of the split squat, just off the ground.
Flow
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – right leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – right leg forward
-rest 1:30-
:20 Rear Foot Elevated Split Squat Isometric Hold – left leg forward
-rest :20-
Max set Rear Foot Elevated Split Squat – left leg forward
Scaling
Scale weight to 35/20 or perform as bodyweight Bulgarian Split Squats
For time:
20-16-12-8-4
Alt Renegade Row (2×50/35)
V-Ups
-OR-
For time:
40/32/24/16/8
Plank Shoulder Taps
20-16-12-8-4
V-Ups
Athletes Notes
Demo Videos
Flow
As quickly as possible, complete:
20 alternating Renegade Row
20 V-Ups
16 alternating Renegade Row
16 V-Ups
12 alternating Renegade Row
12 V-Ups
8 alternating Renegade Row
8 V-Ups
4 alternating Renegade Row
4 V-Ups
Scaling
For time:
20-16-12-8-4
Alt Renegade Row (2×35/20)
Tuck Ups
-OR-
For time:
40/32/24/16/8
Plank Shoulder Taps
20-16-12-8-4
Tuck Ups