*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 rounds
5 Arm Circles (forward and backward)
5 Push Ups
5 World’s Greatest Stretch (each side)
10 Dynamic Squats
10 Banded Pull Aparts -or- 5 bodyweight Renegade Rows (each side)
Athletes Notes
20:00 EMOM
Min 1: Max Goblet Squats (50/35 or Backpack) or Air Squats
Min 2: Max Strict Chin Ups or Bent Over Rows (2×50/35 or Backpack)
Min 3: Max Goblet Step Ups (50/35 or Backpack) or Bodyweight Walking Lunge
Min 4: Max V-Ups
Min 5: Rest
*Score total reps for each movement
Athletes Notes
Scoring Note
Score 1: Total squats
Score 2: Total chin ups or bent over rows
Score 3: Total step ups or lunges
Score 4: Total V-ups
Demo Videos
- Dumbbell Goblet Squat
- Backpack Goblet Squat
- Air Squats
- Chin Ups – aka “supinated pull ups”
- Double Dumbbell Supinated Bent Over Row
- Supinated Backpack Bent Over Row
- Goblet Hold Step Ups with dumbbell
- Goblet Backpack Step Up
- Bodyweight Walking Lunge
- V-ups
Workout Flow
0:00-1:00: Max Goblet Squats
1:00-2:00: Max Chin Ups
2:00-3:00: Max Goblet Step Ups
3:00-4:00: Max V-Ups
4:00-5:00: Rest
Repeat until 20:00 is up (4 total rounds)
Scaling
20:00 EMOM
Min 1: Max Goblet Squats (35/20 or Backpack) or Air Squats
Min 2: Max Supinated Banded Strict Pull Ups or Bent Over Rows (2×35/20 or Backpack)
Min 3: Max Goblet Step Ups (35/20 or Backpack) or Bodyweight Walking Lunge
Min 4: Max Tuck Ups
Min 5: Rest