*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
7:00 AMRAP
30 seconds Jumping Jacks
10 Inchworm to Push Up
10 Air Squats
10 Glute Bridges
10 Scap Push Ups
5 Slow X Jump (no jump)
Athletes Notes
5 sets (new set every 2:00)
10 alt Push Up Renegade Row (2×50/35) or 3-Point Backpack Row
5 Power Clean (2×50/35 or Backpack)
15 Front Squat (2×50/35 or Backpack)
Athletes Notes
Demo Videos
- Dumbbell Renegade Row + Push Up
- 3-point Single Arm Backpack Row
- Double DB Power Clean
- Backpack Power Clean and Jerk – no jerk
- Dumbbell Front Squats
- Backpack Front Squat
Workout Flow
0:00-2:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
2:00-4:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
4:00-6:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
6:00-8:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
-rest remainder of time-
8:00-10:00
10 alt Push Up Renegade Row
5 Power Clean
15 Front Squat
Scaling
5 sets (new set every 2:00)
10 alt Dumbbell Renegade Row (2×35/20) or 3-Point Backpack Row
5 Power Clean (2×35/20 or Backpack)
15 Front Squat (2×35/20 or Backpack)
30 Feet Elevated Crunch w/ hands behind head
30 Feet Elevated Crunch w/ hands across chest
30 Feet Elevated Crunch w/ hands at side
Athletes Notes