*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 5:00
5 Inchworms
20 seconds Shoulder Swimmers
30 Line Hops (or Single Unders)
10 Good Mornings
Athletes Notes
- Inchworm to Push Up
- Shoulder Swimmers
- Line Hops
- Single Unders
- Banded Good Mornings – banded or bodyweight
6 Sets (new set every 3:00)
30 Double Unders or Penguin Hops
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Double Unders or Penguin Hops
*Dumbbell (2×50/35) or Backpack
Athletes Notes
Demo Videos
- Double Under
- Penguin Hops
- Dumbbell Burpee Deadlifts
- Dumbbell Hang Clean
- Dumbbell Strict Press
- Burpee Backpack Deadlift
- Backpack Hang Power Cleans
- Backpack Strict Press
Workout Flow
0:00-3:00
30 Double Unders
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Double Unders
-rest for the remaining time-
Repeat for 6 total sets.
Scaling
6 Sets (new set every 3:00)
30 Single Unders or Line Hops
9 Burpee Deadlift
7 Hang Power Clean
5 Strict Press
30 Single Unders or Line Hops
*Dumbbell (2×35/20) or Backpack