*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
1:00 Jog
5 Tempo Single Leg RDLs (each side)
10 Glute Bridge
5 Box Step Ups
10 Good Mornings (with band or light object)
Athletes Notes
For Time
15 Devil Press (2×50/35) or Backpack Burpee Ground to Overhead
45 Box Jump w/ Step Down (24/20) or 30 Broad Jump
30 Burpee Deadlift (2×50/35 or Backpack)
45 Box Jump w/ Step Down (24/20) or 30 Broad Jump
30 Push Jerk (2×50/35) or Backpack Shoulder to Overhead
Athletes Notes
Demo Videos
- Dumbbell Devil Press
- Burpee Backpack Ground to Overhead
- Dumbbell Burpee Deadlifts
- Burpee Backpack Deadlift
- Double Dumbbell Push Jerk
- Backpack Shoulder to Overhead
- Box Jump
- Broad Jump
Flow
As quickly as possible, complete:
15 Devil Press
45 Box Jump
30 Burpee Deadlift
45 Box Jump
30 Push Jerk
Scaling
For Time
15 Devil Press (2×35/20) or Backpack Burpee Ground to Overhead
45 Box Jump w/ Step Down (20/16) or 30 Broad Jump
30 Burpee Deadlift (2×35/20 or Backpack)
45 Box Jump w/ Step Down (20/16) or 30 Broad Jump
30 Push Jerk (2×35/20) or Backpack Shoulder to Overhead