*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
1 Round
15 Jumping Jacks
30 High Knees
10 Arm Circles
5 Inchworm to Push Up
2 Rounds
6 Alt Dumbbell Snatches or Backpack Ground to Overhead
3 Burpees
2 Shuttle Runs
Athletes Notes
4 sets
3:00 AMRAP
20 Alt DB Snatch (50/35) or Backpack Ground to Overhead
10 Lateral Burpee over Object
Max Shuttle Runs or Skater Side Jumps in remaining time
-rest 2:00 b/t sets-
Athletes Notes
Demo Videos
- Dumbbell Snatch
- Backpack Ground to Overhead
- Lateral Burpee over Object
- Shuttle Run
- Skater Side Jumps
Workout Flow
0:00-3:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
3:00-5:00
Rest
5:00-8:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
8:00-10:00
Rest
10:00-13:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
13:00-15:00
Rest
15:00-18:00
20 Alt DB Snatch
10 Lateral Burpee over Object
Max Shuttle Runs in remaining time
Scaling
4 sets
3:00 AMRAP
20 Alt DB Snatch (35/20) or Backpack Ground to Overhead
10 Lateral Burpee over Object
Max Shuttle Runs or Skater Side Jumps in remaining time
-rest 2:00 b/t sets-