*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
4:00 to move through as many rounds as possible of:
5 Single Leg RDLs (each side)
10 Scap Only Push Ups
:15 Plank Hold – on hands or elbows
:15 Glute Bridge March
Athletes Notes
4 sets
10/side Foot on Wall RDLs (2×50/35 or Backpack)
-rest :30-
:30 Max Distance Overhead Carry (2×50/35 or Backpack) or Pike Shoulder Taps
-rest :30-
:60 Max Alt Single Leg Hip Thrust March (50/35 or Backpack)
-rest 2:00 b/t sets-
*Log max reps/distance in notes.
Athletes Notes
Demo Videos
- Double Dumbbell Foot on Wall Single Leg RDL
- Backpack Foot on Wall Single Leg RDL
- Double Dumbbell Overhead Walking Carry
- Backpack Overhead Carry
- Pike Shoulder Taps
- Single Leg Hip Thrust March holding dumbbell or backpack across hips
Workout Flow
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
-rest 2:00-
10 RDLs with left foot on wall
10 RDLs with right foot on wall
-rest :30-
:30 Max Overhead Carry
-rest:30-
:60 Max Alt Single Leg Hip Thrust March
Scaling
4 sets
10/side Foot on Wall RDLs (2×35/20 or Backpack) or Bodyweight Wall Assisted Single Leg RDL
-rest :30-
:30 Max Distance Overhead Carry (2×35/20 or Backpack) or Pike Shoulder Taps
-rest :30-
:60 Max Alt Single Leg Hip Thrust March (35/20 or Backpack, or Bodyweight)
-rest 2:00 b/t sets-