*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:
5 Scap Pull Ups
10 Shoulder Taps
10 Glute Bridge
10 Step Back Lunges
:20 Bear Crawl Forward/Backward
:30 Run
Athletes Notes
2 sets
20 Strict Pull Ups or 30 Bent Over Rows (2×50/35 or Backpack)
30 DB Farmer Hold Walking Lunge steps (2×50/35) or Backpack Goblet Walking Lunge steps
150 Double Unders or Penguin Hops
-rest 5:00 between sets-
Athletes Notes
Demo Videos
- Strict Pull Up
- Double Dumbbell Bent Over Row
- Backpack Bent Over Row
- Double Dumbbell Farmer Hold Walking Lunge
- Backpack Goblet Walking Lunge
- Double Under
- Penguin Hops
Flow
20 Strict Pull Ups
30 Walking Lunge steps
150 Double Unders
-rest 5:00-
20 Strict Pull Ups
30 Walking Lunge steps
150 Double Unders
Scaling
2 sets
20 Banded Strict Pull Ups or 30 Bent Over Rows (2×35/20 or Backpack)
30 DB Farmer Hold Walking Lunge steps (2×35/20) or Backpack Goblet Walking Lunge steps
150 Single Unders or Line Hops